Open Gym

25 Oct 2015

Warm Up: 3x10 trunk, 3x50 Singles, 3x3 Scales

Coan Deadlift W2
Deadlift 5x45,135; 3x185,225; 2x245,265,285,300
Speed Deadlift 8x3x245
Circuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Good Morning 8x45

RomWod

Military Athlete Week 4 Day 1 & Row

24 Oct 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x50 Singles

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

Row 2.5K 11:56

RomWod

CrossFit08844

22 Oct 2015

Warm Up: 3x10 trunk
10-8-6 Power Clean & Jerk/Kip Swing/Burpees
2x5 Power Clean & Jerk 95,115

WOD
20 min AMRAP
5 Power Clean & Jerk (135#)
10 C2B Pull Ups
10 Burpees with Lateral Hop Over Bar

Result = 3 rds + 17 reps

RomWod

@Home

21 Oct 2015

Warm up: 3x10 trunk, 3x50 singles

Military Athlete Week 3 Day 2
Pull Ups 2 rep every 30 seconds for 14 rounds
Push Ups 4 rep every 30 seconds for 14 rounds

Sourland Hike 2 mi, 35:18

RomWod

CrossFit08844

19 Oct 2015

Warm Up: 3x10 trunk
3x5 Power Snatch/Thruster

WOD
10 min cap
21-15-9
Power Snatch (65#)
Thruster

Time: 9:02

Strength: Back Squat, 3 rep max
3x 65,95,135,155,185,205,225,245

RomWod

Open Gym

18 Oct 2015

Warm Up: 3x10 trunk, 3x50 Singles, 3x3 Scales

MA W3D1
EMOM Pull Ups 7x4
EMOM Push Ups 7x8

Coan Deadlift W1
Deadlift 5x45,135; 3x185,225; 2x245,265,280
Speed Deadlift 8x3x225
Circuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Good Morning 8x45

RomWod

CrossFit08844

17 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x3 Scales
3x5 Russian KB Swings (53#)/Wall Balls (14#)

WOD

In teams of 3 complete:

As many Rounds & Reps as possible in 18 minutes of:
120 Calorie Row (switch every 20 Cals)
90 Russian KB Swings - 53/35 (switch every 15 reps)
150 Wall Balls - 14/10 (switch every 15 reps)
90 Russian KB Swings
120 Calorie Row

ONE person work at a time.

Result = 468 reps

RomWod

CrossFit08844

16 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x3 Scales
3x5 Hand Release Push Ups/Power Snatch/Singles
3x5 Power Snatch (65,85,95)

WOD
200 Singles
50 Hand Release Push Ups
30 Power Snatch (95)

Time: 12:24

RomWod

MA Week 1 Day 2 & SS Week 21 Day 2

14 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x3 Scales, 3x50 Singles

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

SS Week 21 Day 2
Back Squat 5x45,95; 3x135,155,185,205; 2x215,235; 3x2x250

RomWod

CrossFit08844

13 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x3 Scales
2x 20 Cal Row/10 Wall Ball/8 Burpee Box Jump/6 Toes2Bar
2x5 Deadlift (135,155)

WOD
60 Cal Row
30 Wall Ball
30 Toes2Bar
30 Deadlifts (155#)
30 Burpee Box Jump Over
30 Deadlifts (155#)
30 Toes2Bar
30 Wall Ball

Time: 34:24

RomWod

@Home - Row

12 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x50 Singles

Row 2.5k 11:46

RomWod

Open Gym

11 Oct 2015

Warm Up: 3x10 trunk, 27 Squats, 3x50 Singles

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

SS Week 21 Day 1
Back Squat 5x45,95; 3x135,155,185,205; 2x225,245; 2x2x250

RomWod

@ Home - Helen

10 Oct 2015

Warm Up: 3x10 trunk, 27 Squats, 3x50 Singles
3 x 5 KB Swing (53#), 3 x 3 Pull Ups

"Helen"
Three rounds for time of:
Run 400 meters
21 Kettlebell Swings (53#)
12 Pull Ups

Time: 16:31

CrossFit08844

9 Oct 2015

Warmup: 3x10 trunk, 3x5 squat
3 sets of 6-8 reps of DeadLifts (45,955,135,205), practice HSPU
3 sets of 6-8 reps of Power Clean(Build to workout weights), Practice Pistol

WOD 1
Following the pattern of 2-4-6-8, etc. reps,
Complete as many reps as possible in 7 minutes of:
Deadlifts(205#)
Strict handstand push-ups

Rest 5 minutes,

WOD 2
Following the pattern of 2-4-6-8. etc. Reps,
Complete as many reps as possible in 7 minutes of:
Power cleans(135#)
Pistol (up foot tucked behind down foot)

WOD 1 Result = 3 rds + 11 reps

WOD 2 Result = 5 rds

@ Home

8 Oct 2015

Warm Up: 3x10 trunk, 27 Squats

WOD
3 rds
12 Push Ups
12 Sit Ups
12 Squats

Time: 3:52

Row 2K 9:28

RomWod

SS Week 20 Day 2

7 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x50 Singles

SS Week 20 Day 2
Back Squat 5x45,95; 3x135,165; 2x185,215,230; 3x3x245

MA Week 1 Day 2
Pull Ups 1 rep every 30 seconds for 10 rounds
Push Ups 3 rep every 30 seconds for 10 rounds

RomWod

CrossFit08844

5 Oct 2015

Warmup: 3x10 trunk, 3x5 squat
2 sets: Run 200 meters/15 Overhead Squats (PVC)/3 Strict Pullups
2 sets: Run 200 m/15 Overhead Squats (Empty bar)/3 Kipping Pullups

WOD
5 rounds for time:
Run 400 meters
15 Overhead Squats (45#)
15 Pullups

Time: 27:01

Open Gym

4 Oct 2015

Warm Up: 3x10 trunk, 3x5 Squat, 3x50 Singles

SS Week 20 Day 1
Back Squat 5x45,95; 3x145,165; 2x185,205,225; 3x3x245

RomWod

Military Athlete Week 1 Day 1

3 Oct 2015

Warm up: 3x10 trunk, 3x50 Singles

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

Row 2K 9:42

CrossFit08844

2 Oct 2015

Warm Up: 1x10 Power Clean/Hang Squat Clean/Thruster (45#)
1x3 Power Clean/Hang Squat Clean/Thruster (65#)

Strength: Front Squat 8x2
95,115,125,135,145,155,165,175

WOD
9 min AMRAP
3 Power Clean (95#)
3 Hang Squat Clean
3 Thruster
60 Singles

Result = 5 rds + 3 reps

CrossFit08844

1 Oct 2015

Warm Up: 3x10 trunk, 3x5 squats
3x 30 sec plank/ 15 hollow rocks
3x5 SDHP 45,65,85

WOD
7 rds
10 Sumo Deadlift High Pull (85#)
10 Parallet Dips

Time: 9:03