SS W10 D2

30 Jul 2015

Warm up: 3x10 trunk, cross sym

SS Week 10 Day 2
Back Squat 5x 45; 3x95; 2x115,145,175; 3x5x195
Bench 5x 95,115,135,155; 3x5x175

CrossFit08844

29 July 2015

Warm Up: 3x10 trunk, cross sym
Clean and Jerk 5x 45,95,115

WOD
Grace
30 clean and jerk (135#)

Time: 13:45 (too damn hot)

Chin & Dip

28 July 2015

Warm Up: 3x10 Trunk

Scales 4x3
Chin Ups 4x5
1 Leg Deadlift (toe touch) 4x3
Ring Dip 4x5
V-Ups 10x3
Bird Dog 10x3

CrossFit08844

27 July 2015

Warm up: 3x10 trunk
5x Press/Push Press/Push Jerk/Deadlift/Good Morn
3x5 Push Press/Deadlift 65,85,115

WOD (15 min Cap)
80 Cal Row (5:27)
40 Push Press (115#)
80 Deadlift (115#)

Result = 30 Deadlift at cap

Open Gym

26 Jul 2015

Warm up: 3x10 trunk, 3x5 Air Squats/Push Ups

SS Week 10 Day 1
Back Squat 5x 65; 3x95,115; 2x135,155,175; 3x5x195
Press 5x 45,65,85,105; 3x5x115

Rope Pull, Prone2Stand, 5x2
Handstand Hold Attempts, 5x1
Plank, 3x 1 min, 1 min rest
GHD Sit Ups 3x5 (hole 6)

Stuff

25 July 2015

Warm up: 3x10 trunk

CrossFit08844

24 July 2015

Warm up: 3x10 trunk, cross sym
3x5 Power Clean 45,95,115

WOD
For time:
200 Singles
25 Power Clean (115#)
25 Box Jump Over
25 C2B Pull Ups
25 Wall Ball (12#)

Time: 16:37

Extra: 5x10 V-Ups

CrossFit08844 & SS W9 D2

22 July 2015

Warm up: 3x10 trunk, cross sym

SS Week 9 Day 2
Bench 5x 95,115,135,155; 3x5x170

CrossFit08844 Warm up
10,8,6 Front Squats (45,65,85)
3x5 Hand Release Pushups

Strength
Front Squat
5-4-3-2-1-1(+)
95,115,135,155,175,185,195

WOD
50 Front Squats (115#)
Perform 15 Hand Release Pushups every time you drop the bar

(broke into 4 sets: 15-10-15-10, (45 push ups))

Time: 12:16

CrossFit08844

20 July 2015

Warm up: 3x10 trunk, 3x5 squat
10,8,6 Wall Ball
10,8,6 Deadlifts
b/w sets, Practice Kipping toes-2-bar

Prep

Deadlift
2-3 sets of 6-8 reps 135,185

WOD

5 rounds for time:
20 Wall Balls (14#)
15 Toes-2-Bar
10 Deadlifts (185#)

Time: 34:04

Open Gym

19 Jul 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), 3x5 Air Squats

SS Week 9 Day 1
Back Squat 5x 45; 3x85; 2x115,135,155,175; 3x5x190
Press 5x 65,85,105; 3x5x110

Rope Pull, Prone2Stand, 5x2
Handstand Hold Attempts, 5x1
Plank, 3x 1 min, 1 min rest

CrossFit08844

18 July 2015

Warm up: 3x10 trunk

Partner WOD
In team of 2:
With running clock for 17 minutes,
Complete 2000m row First,
then,
In remaining time AMRAP of:
10 Push up
10 Sit up
10 Squat

Rowing - Rotate every 250m

AMRAP can be only done one person at a time.

Result = 11 rds + 20 reps

CrossFit08844

17 July 2015

Warm up: 3x10 trunk, cross sym
Run 400 meters/Dynamic Stretch/Run 400 meters
2x 10 Push Jerks/10 Box Jumps

Prep
Push Jerk
3x5 45,65,85

Strength
20 rep max. Push Press (wk6) 90#

WOD
3 rounds for time:
Run 800m
30 Push Jerks (85#)
30 Box Jumps

Time: 28:51

CrossFit08844 & SS W8 D2

15 July 2015

Warm up: 3x10 trunk, cross sym

SS Week 8 Day 2
Bench 5x 95,115,145; 3x5x165

CrossFit08844 Warm up
2x3 Deadlift/Power Clean/Front Squat

Strength

Back Squat(33x1)-15minutes
3-3-3-3-3
95,115,135,155,175

WOD
Every 2 minutes for 10 rounds (20 mins total)
7 Burpees
5 PC (115#)
3 Front Squat(115#)

Result = 8 rds (missed rd 6 & 9)

CrossFit08844

13 July 2015

Warm up: 3x10 trunk, cross sym, 3x5 OHS (pvc)
3x5 Hang Power Snatch/OHS/Hang Sq Snatch/200m Run

WOD
400m Run
21 Hang Power Snatch + OHS (65#)
400m Run
15 Hang Power Snatch + OHS (65#)
400m Run
9 Hang Power Snatch + OHS (65#)

Time: 16:48

Open Gym

12 Jul 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), 3x5 Air Squats

SS Week 8 Day 1
Back Squat 5x 45; 3x95; 2x135,155,175; 3x5x185
Press 5x 65,85; 3x5x105

Front/Back Scales 3x3
Rope Pull, Prone2Stand, 5x2
Handstand Hold Attempts, 5x1
Plank, 3x 1 min, 1 min rest

CrossFit08844

10 July 2015

Warm up: 3x10 trunk, cross sym
2x 5 Deadlift/Power Clean/Jerk/T2B

Strength: 20 rep max. Benchmark : Push Press 85#

WOD
21-15-9 reps for time of:
Clean and Jerk(115#)
T2B

Time: 16:06

CrossFit08844

9 July 2015

Warm up: 3x10 trunk
2x 1 min DU/10 KB Swings/1 min DU/10 Burpees

WOD

AMRAP in 3 minutes:
300 Singles then,
Max Russian KB Swings in remaining time (53/35)

Rest 3 minutes

AMRAP in 3 minutes:
300 Singles then,
Max Burpees in remaining time

Rest 3 minutes

AMRAP in 3 minutes:
KB Swings - Same number you completed in Set 1
Max singles in remaining time

Rest 3 minutes

AMRAP in 3 minutes:
Burpees - Same number you completed in Set 2
Max singles in remaining time

Total reps - 290

SS W7 D2

8 Jul 2015

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

SS Week 7 Day 2
Back Squat 5x 45; 3x95; 2x135,155; 3x5x180
Bench 5x 95,125,145; 3x5x160

CrossFit08844

7 July 2015

Warm up: 3x10 trunk
2x3 Dead lift/H P Snatch(Hips)/H P Snatch(Knees)/P Snatch

WOD

Strength
Power Snatch 5-4-3-2-2
65,75,85,95,95

Conditioning
21-15-9:
Deadlifts(185#)
400m Run

Time: 12:30

Open Gym

5 Jul 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), 3x5 Air Squats

SS Week 7 Day 1
Back Squat 5x 45; 3x95; 2x135,155; 3x5x180
Press 5x 65,85; 3x5x100

Front/Back Scales 3x3
Rope Pull, Prone2Stand, 5x2
Handstand Hold Attempts, 3x1
Plank, 3x 1 min, 1 min rest

Hike

4 Jul 2015

Sourland hike with fam, 2 miles, 54 minutes

Grace

3 Jul 2015

Warm up: 3x10 trunk, 3x1 TGU (35#), cross sym
Clean and Jerk 5x45;3x75;2x95;1x115

WOD
Grace
30 clean and jerk (135#)

Time: 8:49

SS W6D2 & CF08844

1 Jul 2015

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

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

CF08844
Warm up: 5x P clean/f squat/hang sq clean
1x (pc/fs/hsc)

WOD
6x (pc/fs/hsc) 65#
5x ...75#
4x ...85#
3x ...95#
2x ...105#
1x ...115#,125#,135f