CrossFit08844

30 Nov 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales
3x 1 minute DU, 10 Deadlift, 10 Good Morn

Strength: Clean grip Deadlift, Find 3 rep max in 15 minutes, 3 sec up/down
135,155,175,185,205,225

WOD

5 rds for time:
100 Singles
10 Deadlifts (185#)

Time: 11:22

RomWod

Open Gym

29 Nov 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales, 3x10 Push Ups, 3xDU

Coan Deadlift W0.2
Deadlift 5x45,135; 3x155,185; 2x205,225,245,265
Speed Deadlift 8x3x185
3xCircuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Chin Up (max or 8) (8,8,8)
3. Good Morning 8x45

RomWod

@Home

28 Nov 2015

10 min walk on treadmill, 3.5

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales, 3x10 Push Ups, 3xDU

100 KB Snatch (35#) (50/hand)
Time: 6:08

RomWod

@Home

27 Nov 2015

10 min walk on treadmill, 3.5

Warm Up: 3x10 trunk, 3x5 Scales, 3xDU

MARSOC Short Card (Rx)
3x3 Strict Pull Ups
Time: 33:35

RomWod

@Home

26 Nov 2015

10 min walk on treadmill, 3.5

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales, 3xDU

10...1 Burpees
Time: 6:43

RomWod

CrossFit08844

25 Nov 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x3 Scales
3x 1 minute DU, 5 SDHP, 3 Toes-2-Bar

WOD

AMRAP in 20 minutes:
80 Singles
20 Sumo Deadlift High Pull (65#)
20 Toes-2-bar

Result = 3 rds + 65 reps

RomWod

CrossFit08844

23 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
DU/10 dl/DU/10 fs/DU/10 ps/DU

WOD 10 min cap
200 Singles
20 Deadlifts (135#)
150 Singles
20 Front Squat (95#)
100 Singles
20 Power Snatch (75#)
50 Singles

RomWod

Open Gym

22 Nov 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x3 Scales, 3xDU

Coan Deadlift W0.1
Deadlift 5x45,135; 3x155,185; 2x205,225,245
Speed Deadlift 8x3x185
3xCircuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Chin Up (max or 8) (8,8,8)
3. Good Morning 8x45

RomWod

CrossFit08844

19 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
2x 20 cal row/10 push press/10 box jump/10 sit up

Strength: Push Press 3x3x3x3x3x3 1 sec pause at top, 1 sec pause at bottom
95,105,115,125,135,145,155,165(f)

WOD
60 Cal Row
30 Push Press (95#)
30 Box Jumps
60 Sit Ups
30 Box Jumps
30 Push Press

Time: 18:20

RomWod

CrossFit08844

18 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
3x10 Kipping Swings/Squats/Push ups
Practice & warm up HSPU / Pistol

WOD

Benchmark : Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating (foot tucked)
15 pull-ups

Result = 5 rds + 2 reps

RomWod

CrossFit08844

16 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
3x 10 Overhead Squats (PVC), 3x3 C2B Pull Ups
Kipping Pullup Progression b/w sets
10 Overhead Squats - Empty Bar (31X1 tempo)

Part 1

Overhead Squat (31X1 tempo)
Build to a 3 rep max in 20 minutes
45,55,65,75,85,95

Part 2
10 min cap
15-12-9-6-3 reps for time:
Overhead Squats (65#)
C2B Pull Ups

Result = CAP + 2 reps

RomWod

Open Gym

15 Nov 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x3 Scales, 3xDU

Coan Deadlift W0
Deadlift 5x45,135; 3x155,185; 2x205,225
Speed Deadlift 8x3x185
3xCircuit
1. Stiff Leg DL 8x95
2. Bent Over Row 8x95
3. Chin Up (max or 8) (8,8,8)
3. Good Morning 8x45

RomWod

CrossFit08844

14 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats, 3xDU practice

Crazy Fight Gone Bad
3 rounds, 1 minute rest of:
1 Minute Each
Wall Ball (14#)
SDHP (53# KB)
Burpees
Singles
Box Jump (20 in)
Push Press (30# DBs)
Row (cal)

Result = 151,141,125 Reps

RomWod

CrossFit08844 @Home

13 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats, 3xDU practice
3x3 Thruster/Pull Up (45,65,75)

Fran Light
15-12-9
Thruster (75#)
Pull Ups

Time: 9:12

RomWod

CrossFit08844

12 Nov 2015

Warm up: 3x10 trunk, 3x3 Scales, 3x5 Squats
Run 200m, 15 Deadlifts/Hang Power Cleans/Push Press, Run 200m
6x95# Deadlifts/Hang Power Cleans/Push Press
6x115# Deadlifts/Hang Power Cleans
6x135# Deadlifts

WOD CAP : 30min
16 Deadlifts (135#)
16 Hang Power Cleans (115#)
16 Push Press (95#)
Run 800 meters
16 Deadlifts
16 Hang Power Cleans
16 Push Press
Run 800 meters
16 Deadlifts
16 Hang Power Cleans
16 Push Press

Time: 29:25

RomWod

@Home

11 Nov 2015

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

100KB Snatches (50/arm) (35#)
Time: 5:35

RomWod

Open Gym

1 Nov 2015

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

Row: Fish Game x 2

DU practice

@Home

30 Oct 2015

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

100KB Snatches (50/arm) (35#)