SS Week 19 Day 2

30 Sep 2014

Warm Up: 3x10 trunk, 3x50 singles

SS Week 19 Day 2
Back Squat 5x45,95; 3x135,165; 2x185,215; 3x3x240

RomWod

CrossFit08844

28 Sep 2015

Warm Up: 3x10 trunk, 3x5 squats
10,8,6 Push Ups/Front Squat/Push Press/Sit Up

WOD
4 rds
30 Push Ups
20 Front Squat (85#)
20 Push Press (85#)
30 AbMat Sit Ups

Time: 37:35

Open Gym

27 Sep 2014

Warm Up: 3x10 trunk, 3x5 squat, 3x50 singles

SS Week 19 Day 1
Back Squat 5x45,95; 3x145,165; 2x185,205,225,235; 3x3x240

RomWod

CrossFit08844 + MA W6 D2

26 Sep 2015

Warm Up: 3x10 trunk
3x4 p clean 45,135,135
2x3 pull up
2x50 singles

WOD
Lift Up For Autism
5 min AMRAP
4 Power Clean (135#)
48 Singles
10 Pull Ups

Result = 2 rds + 37 reps

MA Week 6 Day 2
Pull Ups 3 rep every 30 seconds for 20 rounds (switched to ring rows after 3 rds)
Push Ups 5 rep every 30 seconds for 20 rounds

CrossFit08844

24 Sep 2015

Warm Up: 3x10 trunk
AMRAP in 7 minutes (moderate pace):
Run 200 meters
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
3 Overhead Squats

Prep
Power Snatch
Set 1: 10 reps at first weight in workout
Set 2: 8 reps at second weight in workout
Set 3: 6 reps at third weight in workout

WOD (22 minute time cap)
Run 800 meters
40 Power Snatch (65#)
Run 600 meters
30 Power Snatch (75#)
Run 400 meters
20 Power Snatch (95#)

Result = 75 reps

Military Athlete Week 6 Day 1 / SS Week 18 Day 2

23 Sep 2015

Warm up: 3x10 trunk, 3x50 singles

Military Athlete Week 6 Day 1
EMOM Pull Ups 10x5 (had to kip)
EMOM Push Ups 10x9

SS Week 18 Day 2
Back Squat 5x45,95; 3x125,145; 2x175,195,215; 3x3x230

RomWod

CrossFit08844

22 Sep 2015

Warm Up: 3x10 trunk, 3x5 squats
3x 5 Pull Ups/10 Push Ups/15 Air Squats

3x5 Clean & Jerk 45,95,115

WOD
AMRAP 15 min
1 Clean & Jerk (135#)
1 rd Cindy (5 Pull Ups/10 Push Ups/15 Air Squats)
2 Clean & Jerk
1 rd Cindy
3 Clean & Jerk
1 rd Cindy
4 Clean & Jerk
etc...

Result = 21 Clean & Jerk

Open Gym

20 Sep 2014

Warm Up: 3x10 trunk, 3x5 squat, 3x50 singles

MA Week 5 Day 2
Pull Ups 3 rep every 30 seconds for 18 rounds
Push Ups 5 rep every 30 seconds for 18 rounds

SS Week 18 Day 1
Back Squat 5x45,95; 3x115,145; 2x165,185,205,220; 3x3x235

RomWod

CrossFit08844

19 Sep 2015

Warm Up: 3x10 trunk, 3x5 squats
2x 10 kb swings/40 singles

Partner WOD
4 rds for time:
100 Singles
30 Russian KB Swings (53#)
Each partner completes the round, one partner works at a time.

Time: 13:59

CrossFit08844

17 Sep 2015

Warm Up: 3x10 trunk, 3x5 squats
5 min AMRAP: 10 snatch grip presses/10 snatch balance (pvc)

Strength: Snatch Balance 1-1-1-1-1-1-1
45,55,65,75,85,85,95(f),95(f)

WOD
5rds for time:
15 Overhead Squat (65#)
100 Singles

Time: 16:04

Military Athlete Week 5 Day 1 / SS Week 17 Day 2

16 Sep 2015

Warm up: 3x10 trunk

Military Athlete Week 5 Day 1
EMOM Pull Ups 9x5 (took 11 minutes, couldn't keep up)
EMOM Push Ups 9x9

SS Week 17 Day 2
Back Squat 5x45,95; 3x125,145; 2x175,195,215; 3x3x230

RomWod

CrossFit08844

14 Sep 2015

Warm Up: 3x10 trunk, 3x5 squats
3x 5 front squat/5 push press/5 thruster/ 5 burpee
3x5 thruster 65,75,85

WOD
AMRAP 10 minutes
5 thruster (75#)
5 C2B pull ups
10 thruster (75#)
10 C2B pull ups
15 thruster (75#)
15 C2B pull ups
etc.

Result = 70 reps @ cap

Open Gym

13 Sep 2014

Warm Up: 3x10 trunk, 3x5 squat, 3x50 singles

MA Week 4 Day 2
Pull Ups 2 rep every 30 seconds for 16 rounds
Push Ups 4 rep every 30 seconds for 16 rounds

SS Week 17 Day 1
Back Squat 5x45,95; 3x115,145; 2x165,185,205; 3x3x230

RomWod

CrossFit08844

12 Sep 2015

Warm Up: 3x10 trunk
4x5 power snatch 45,65,85,95

WOD Partner
AMRAP 20 minutes
40 singles
10 power snatch (95#)
5 deadlift (95#)

1 partner works at a time,
each must complete full round

Result = 12 rds + 24 reps

CrossFit08844

10 Sep 2015

Warm Up: 3x10 trunk
4x 10 OHS/10 push ups

WOD
Annie
100-80-60-40-20 Single Jump Rope
50-40-30-20-10 AbMat Sit Ups

Time: 7:34

Military Athlete Week 4 Day 1 / SS Week 16 Day 2

9 Sep 2015

Warm up: 3x10 trunk, cross sym

Military Athlete Week 4 Day 1
EMOM Pull Ups 8x4
EMOM Push Ups 8x8

SS Week 16 Day 2
Back Squat 5x45,95; 3x115,145; 2x165,185,205; 3x3x225

RomWod

CrossFit08844

7 Sep 2015

Warm up: 3x10 trunk, 3x5 squats

WOD
Hotshots 19
6 rounds for time
30 Air Squats
19 Power Cleans (95#)
7 Strict Pull Ups
400m Run

Done with a partner (Lyndsey). Split reps as you see fit. Partners must run together.

Time: 30:54

CrossFit08844

5 Sep 2015

Warm up: 3x10 trunk, 3x5 squats

WOD (Partner)
100 Wall Balls
75 Sit ups
50 Burpees

Partner 1 hangs from bar while partner 2 works.

Time: 10:54

CrossFit08844

4 Sep 2015

Warm up: 3x10 trunk, 3x5 squats
4x 50 singles/5 Hang Snatch/5 Front Squat/5 Hang Sq Snatch
2x5 Hang Sq Snatch 55,65

WOD
0-8 minutes
200 Singles
20 Hang Sq Snatch (65#)
8-12 minutes
150 Singles
15 Hang Sq Snatch (65#)
12 minutes to finish
100 Singles
10 Hang Sq Snatch (65#)

Result = 6:09/10 reps/4:27

Military Athlete Week 3 Day 1 / SS Week 15 Day 2

3 Sep 2015

Warm up: 3x10 trunk, 3x50 singles

Military Athlete Week 3 Day 1
EMOM Pull Ups 7x4
EMOM Push Ups 7x8

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

RomWod