KB Stuff

30 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym

KB Around the World 25,30,35,40,44,50,53#
TGU Sit Up (25#) 3x3
Kneeling Windmill (25#) 3x3

CrossFit08844

29 Jun 2015

Warm up: 3x10 trunk, cross sym
3x5 P Snatch

WOD
21-15-9
Handstand Push Ups
Dips (box)
Pull Ups
10 Power Snatch (95#) after each round

Time: 29:07

Open Gym

28 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym

SS Week 6 Day 1
Back Squat 5x 45; 3x95; 2x125,155; 3x5x175
Bench 5x 95,115,145; 3x5x155

Rope Pull, Prone2Stand, 3x1
Handstand Hold Attempts, 3x1
Plank, 2x 1.5 min

SS W5D2

26 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym

SS Week 5 Day 2
Back Squat 5x 45; 3x95,115; 2x145; 3x5x170
Press 5x 45,65,75; 3x5x95
Push Press 20x80 (week 4)

SS W5D1 & CrossFit08844

22 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym

SS Week 4 Day 1
Back Squat 5x 45; 3x95; 2x125,145; 3x5x170
Bench 5x 95,115,135; 3x5x150

KB Snatch (35#) 3x10/hand

CrossFit08844
Warm up: 3x10 trunk, 3x5 Air Squat
3x5 thruster 45,65,85

WOD
21-15-9
Thruster (95#)
Chest 2 Bar Pull Ups

Time: 13:48

Open Gym

21 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (35#)

5x3 Baby Muscle Up
5x3 Ring Dip
5x3 False Grip Pull Up

Row 2x Fish game

3x Sled Push (45#)
3x Rope Pull (Prone 2 Standing)

SS W4D2

20 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (30#), cross sym

SS Week 4 Day 2
Back Squat 5x 45; 3x95,115; 2x145; 3x5x165
Press 5x 45,65,75; 3x5x90

KB Snatch (35#) 100 reps (50/hand, switch every 10)
Time: 4:46

3x1 min plank

CrossFit08844

19 Jun 2015

Warm up: 3x10 trunk, cross sym
3x 10 KB Swing (53#) / 3 Burpee to Plate

WOD (18 min cap)
30 KB Swing (53#)
30 Toes 2 Bar
30 Burpee to Plate
20 KB Swing (53#)
20 Toes 2 Bar
20 Burpee to Plate
10 KB Swing (53#)
10 Toes 2 Bar
10 Burpee to Plate

Result = 141 reps at cap

Push Press 20x75# (week 3)

SS W4D1

17 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (30#), cross sym

SS Week 4 Day 1
Back Squat 5x 45; 3x95; 2x145; 3x5x160
Bench 5x 95,115125,135; 3x5x145
KB Swing (24kg, Russian) 3x10

KB Snatch (30#) 100 reps (50/hand, switch every 10)
Time: 4:05

CrossFit08844

15 Jun 2015

Warm up: 3x10 trunk, cross sym
3x5 Thrusters / Hang Power clean
(Build to workout weight)
b/w sets,
Practice kipping pull up progression & 1 minute Double Under

WOD
A. Time cap 9 min:
45 Thrusters(95#)
45 Pull Ups
Then, AMRAP of Double Unders

3 min Rest,

B. Time cap 7 min:
30 Hang Power Clean(115#)
30 Push ups
Then, AMRAP of Double Unders

Result: 45 thrusters in part A. 20 singles in part B.

Open Gym

14 Jun 2015

5x3 False Grip Pull Up

3 rds (easy pace)
10 KB Swings (53#)
1 TGU (35#)
5 Cleans
5 Snatches
5 Presses

CrossFit08844

13 Jun 2015

Partner WOD
"Kelly"
3 rds for time
Run 800m
AMRAP 15 Box Jumps/15 Wall Balls while partner runs

Time: 25:00

SS W3D2

12 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (30#), cross sym

SS Week 3 Day 2
Back Squat 5x 45; 3x95; 2x115; 1x145; 3x5x155
Press 5x 45,65; 3x5x85
Push Press 20x70
KB Swing (24kg, Russian) 3x12 (Week 2)

KB Play

10 Jun 2015

Warm up: 3x10 trunk

TGU 1x 25,30,35,40,44,50,53 (barely) /hand
Clean & Press 1x 25,30,35,40,44,50,53 /hand
Snatch 1x 25,30,35,40,44,50,53 /hand

SS W3D1

9 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU, cross sym

SS Week 3 Day 1
Back Squat 5x 45,65; 3x95; 2x125; 3x5x150
Bench 5x 95,115; 3x5x140
KB Swing (24kg, Russian) 3x10

KB Snatch (25#) 100 reps (50/hand, switch every 10)
Time: 3:57

CrossFit08844

6 Jun 2015

Warm Up: 3x10 trunk

Partner WOD
15 min AMRAP
60 Singles
15 Hanging Leg Raise

Result = 11 rds + 37 reps

Abs
Tabata Hollow Rock
8 min AMRAP
- Plank Hold while partner runs 200m

CrossFit08844 & SS W2D2

5 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU (30#), cross sym

SS Week 2 Day 2
Back Squat 5x 45,65; 3x95; 2x125; 3x5x145
Press 5x 45,65; 3x5x82
KB Swing (24kg, Russian) 3x10

CF Warm up
3x5 push press/deadlift

Part 1
Strength: Push Press, 20 rep max 65

Part 2
3 rds for time:
21 Pull Ups
30 Handstand shoulder touch (facing wall)
9 Deadlift (205#)

Time: 15:46

CrossFit08844 & SS W2D1

3 Jun 2015

Warm up: 3x10 trunk, 3x1 TGU, cross sym

SS Week 2 Day 1
Back Squat 5x 45,65; 3x95; 2x120; 3x5x140
Bench 5x 95,115; 3x5x135

CF Warm up
3x5 deadlift/hang p clean

Part 1
Strength: Hang Power Clean, work to 3 rep max
65,85,95,115,125,135 (f)

Part 2
21-15-9
Hang Power Clean (95#)
Box Dips

Time: 8:34

Row

2 June 2015

Warm Up: 3x10 trunk, TGU 3x1

Row
250m easy
500m hard 1:54
1000m hard 4:04
250m easy

CrossFit08844

1 Jun 2015

Warm Up: 3x10 trunk
2x5 Thruster/Sumo Deadlift High Pull

WOD
21-15-9
Thruster (75#)
Box Jump
SDHP (75#)

Time: 15:01

Strength: Front Squat
5-4-3-2-1-1-1
95,115,135,155,175,195,205 (f)