CrossFit08844

31 Aug 2015

Warm up: 3x10 trunk, 3x50 singles
3x5 Power Snatch 45,50,55

Strength: Work up to a heavy single
65,75,85,95,105,115

WOD
50 Power Snatch (75#)

Time: 9:23

RomWod

Handstand Week 1 Day 3

30 Aug 2015

Warm up: 3x10 trunk

Handstand Week 1 Day 3
5 rds for quality
1 min handstand hold, back to wall
10 strict kb press (35#)
10 hollow rocks

Jump Rope
3x2 min, 1 min rest btwn

Sourland hike with Max, 2.8 miles, 67 minutes

RomWod

MA Week 2 Day 2 / SS Week 15 Day 1

29 Aug 2015

Warm up: 3x10 trunk, row 1k (4:49)

Military Athlete Week 2 Day 2
Pull Ups 1 rep every 30 seconds for 12 rounds
Push Ups 3 rep every 30 seconds for 12 rounds

SS Week 15 Day 1
Back Squat 5x45,95; 3x115,145; 2x165,185,205; 3x3x220

@ Home

28 Aug 2015

Warm up: 3x10 trunk, 3x50 singles

Handstand Week 1 Day 2
5x20 sec Frog stand hold
2 min handstand hold, belly to wall (1 min, 2x30 sec)
2x30 shifts right to left, box
tabata hollow rocks (4x10, 4x8)

Foundations WOD
3 rds
25 Air Squats
20 Sit Ups
15 Burpees

Time: 10:57

RomWod

Military Athlete Week 2 Day 1 / SS Week 14 Day 2

26 Aug 2015

Warm up: 3x10 trunk, 3x5 air squat, 3x100 singles

SS Week 14 Day 2
Back Squat 5x45,65; 3x95,115; 2x135,155,175,195; 3x3x215

Military Athlete Week 2 Day 1
EMOM Pull Ups 6x3
EMOM Push Ups 6x7

RomWod

@ Home

24 Aug 2015

Warm up: 3x10 trunk, 3x5 push ups, 3x100 singles
3x5 Deadlift 135,165,185

WOD (Diane-ish)
9-7-5 Wall Walk
21-15-9 Deadlift (185#)

Time: 24:18

RomWod

Open Gym

23 Aug 2015

Warm up: 3x10 trunk, 3x5 air squat, 3x100 singles

SS Week 14 Day 1
Back Squat 5x45,65; 3x95,115; 2x135,155,175,195; 3x3x215

Military Athlete Week 1 Day 3
Pull Ups 1 rep every 30 seconds for 10 rounds
Push Ups 3 rep every 30 seconds for 10 rounds

Handstand Week 1 Day 1
10x10 sec hold, nose to wall
20 tuck ups
40 superman pulses

RomWod

@ Home

22 Aug 2015

Warm up: 3x10 trunk, 3x5 squat
3x3 snatch balance, hang squat snatch

5 rounds
5 Hang Squat Snatch (45#)
50 Singles

Time: 8:40

RomWod

SS Week 13 Day 2

20 Aug 2015

Warm up: 3x10 trunk, 3x5 air squat, 3x1 min jump rope

SS Week 13 Day 2
Back Squat 5x 45,65; 3x95,115; 2x135,155,175,195; 3x3x210

CrossFit08844

19 Aug 2015

Warm up: 3x10 trunk
3x 5 Snatch/5 box jump
Practice kipping TTB progressions

Power Snatch : 3x5 65,85,95

WOD
AMRAP 15 min
5 Power Snatch(75#)
10 TTB
15 Box Jump Overs

Result = 5 rounds

Jump Rope/MA W1 D2

18 Aug 2015

Warm up: 3x10 trunk

Military Athlete Week 1 Day 2
EMOM Pull Ups 5x3
EMOM Push Ups 5x7

Jump Rope 5x 1min, 1min rest

V-Ups 5x10

CrossFit08844

17 Aug 2015

Warm up: 3x10 trunk, 3x5 squat
10 Front Squats
5 High Hang Squat Clean
5 Hang Squat Clean
5 Squat Clean

Prep
Squat Clean
3 sets of 5 reps 65,95,105

WOD

5 rounds for time:
7 Squat Cleans (105#)
14 KB Swings (53#)

Time: 14:56

Open Gym

16 Aug 2015

Warm up: 3x10 trunk, 3x5 air squat

SS Week 13 Day 1
Back Squat 5x 45,65; 3x95,115; 2x135,155,175,195; 3x3x210

Military Athlete Week 1 Day 1
EMOM Pull Ups 5x3
EMOM Push Ups 5x7

Hollow Rock 5x10

CrossFit08844

14 Aug 2015

Warm up: 3x10 trunk, cross sym
Run 400m, 2x5 Push Up/Pull Up/Squat

WOD
20 min AMRAP
400m Run
2x (10 handstand push ups, 10 pull ups, 20 air squats)

Result at time = 1 rd + 30 reps

CrossFit08844

12 Aug 2015

Warm up: 3x10 trunk, 3x5 squat
row 15 cal, 15 wall ball

Strength: Front Squat 7x3
95,115,135,155,175,185,195

WOD
Row 60 cal
60 Wall Ball

Time: 9:59

CrossFit08844

10 Aug 2015

Warm up: 3x10 trunk
2x 10 front squat, 5 hang p clean (hip)/hang p clean (knee)/p clean (45#)

Prep: 3x5 Power Clean
95,115,135

WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (135#)
Dips (box)

Time: 11:09

Open Gym

9 Aug 2015

Warm up: 3x10 trunk, 500m Row

SS Week 12 Day 1
Back Squat 5x 45,65; 3x95,115,135; 2x155,175,195; 3x3x205
Press 5x 45,65; 3x85,105; 2x115; 3x3x125

Chin Ups 4x5
GHD Sit Ups 3x10

CrossFit08844

7 Aug 2015

Warm Up: 3x10 trunk, cross sym
3 x 5 OHS 45,65,75

WOD
Nancy
5 rounds for time of:
400m Run
15 OHS (75#)

Time: 31:35

SS W11 D2

6 Aug 2015

Warm up: 3x10 trunk, cross sym

SS Week 11 Day 2
Back Squat 5x 45,65; 3x 95,115; 2x 145,165,185; 3x3x200
Bench 5x 95,115; 3x 135,155; 3x3x180

CrossFit08844

5 Aug 2015

Warm up: 3x10 trunk, 3x5 air squat, cross sym
3x5 Clean & Jerk 45,95,115
3x25 Singles

WOD
3 rds for time:
100 Singles
20 Pistols (box)
10 Clean & Jerk (115#)

Time: 17:04

CrossFit08844

3 Aug 2015

Warm up: 3x10 trunk, cross sym
2x200m run
3x3 sdhp 65,85,95

WOD
3 rds
400m run
21 Sumo Deadlift High Pull (95#)
12 Bar Facing Burpees

Time: 23:05

Open Gym

2 Aug 2015

Warm up: 3x10 trunk, 3x5 Air Squats

SS Week 11 Day 1
Back Squat 5x 45,65; 3x95,115; 2x135,155,175; 3x3x200
Press 5x 45,65; 3x85,105; 3x3x120

Chin Ups 4x5
Hollow Rocks 5x10

CrossFit08844

1 Aug 2015

Warm up: 3x10 trunk, 3x5 squats

Partner WOD
AMRAP 20 min
50m partner tire flip
50 tire jumps
400m run

Result = 2 rds + 30 tire jumps