Burpee Beep Ladder W4 D1

31 Dec 2015

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

Burpee Beep Ladder W4 D1
EMOM 8 minutes, 6 burpees
(added about 3 DU each minute)

RomWod

CrossFit08844

30 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales
3x 10 Deadlift(45#)/10 Push ups/10 Hollow Rock

Prep 3x 5 Deadlift/3 Front Squat/3 Split jerk

WOD
5 Rounds for time: CAP:15 minute
12 Deadlift (95#)
9 Front Squat
6 Split Jerks

Time: 14:49

RomWod

CrossFit08844

28 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales
3x 3 Strict Pullups/10,8,6 Power Cleans (45#)/Air Squats/DU

Prep: Power Clean 5x 65,95

WOD
Complete as many rounds as possible in 13 minutes of:
9 Pull Ups
15 Power Cleans (95#)
21 Air Squats
100 Singles

Result = 2 rds + 24 reps

RomWod

Open Gym

27 Dec 2015

Warm Up: 3x10 Trunk, 3x5 Squats/Scales, 3xDU

Strength W1
Back Squat 5x 45,65,95,115; 3x5x135

Gaux W1 D2
3 rounds not for time:
2 Skin the Cat
10 Evil Wheels
5 Bar Ice Cream Makers (band)
1 Wall Walk + Static Hold (25 count)
(5 DU)

RomWod

Gaux W1 D1

26 Dec 2015

Warm Up: 3x10 Trunk, 3x5 Squats/Scales, 3xDU

Gaux W1 D1
4 rounds not for time:
1 Wall Walk + Static Hold (25 count)
20 Hollow Rocks
15 Supermans
Max Strict Pull Ups (5,5,5,5)
(5 DU)

RomWod

Burpee Beep Ladder W3 D2

25 Dec 2015

Warm Up: 3x10 Trunk, 3x5 Squats/Scales, 3xDU

Burpee Beep Ladder W3 D2
EMOM 8 minutes, 5 burpees
(added about 5 DU each minute)

RomWod

Burpee Beep Ladder W3 D1

22 Dec 2015

Warm Up: 3x10 Trunk, 3x5 Squats/Scales, 3xDU

Power Clean
5x45,65; 3x85,95; 1x 115,135,145,155,165,175 (f)

Burpee Beep Ladder W3 D1
EMOM 8 minutes, 5 burpees
(added about 5 DU each minute)

RomWod

CrossFit08844

21 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales
5 minute AMRAP: 5 Power clean/5 Hang Power Clean/5 Thruster/5 TTB

Strength: Hang Squat Clean 5-5-3-3-3-1-1-1-1
Perform a set every 2 minutes
65,75,85,95,105,115,125,135,145

WOD
CAP: 15 minutes
Row 1250m then,

4 Rds of :
15 Thrusters (65#)
15 Toes to Bar

Result = 2 rds at cap

RomWod

Open Gym

20 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rock, 3x5 Squats/Scales, 3xDU

Coan Deadlift W3
Deadlift 5x45,135; 2x185,205,255,275,295
Speed Deadlift 8x3x205
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

Burpee Beep Ladder W2 D2

19 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rocks, 3x5 Squats/Scales, 3xDU

Burpee Beep Ladder W2 D2
EMOM 8 minutes, 4 burpees
(added about 30 sec DU practice each minute)

RomWod

CrossFit08844

18 Dec 2015

Warm Up: 3x10 Trunk
7 minute AMRAP: 10 Hand Release push up/10 Squat/10 C&J (45#)

PREP: C&J 5x 65,95,115

WOD
GRACE
30 Clean & Jerks (115#)

Time: 5:56

RomWod

Main Site WOD @ Home

17 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rocks, 3x5 Squats/Scales, 3xDU

WOD
AMRAP 15 minutes
6 Pull Ups
12 Pistols (alternating)
20 Double Unders

Result = 4 rounds + 16 reps

RomWod

CrossFit08844

16 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rocks, 3x5 Squats/Scales, 3xDU
3x5 Deadlift 45,135,165
3x2 Handstand Push Ups

WOD
Diane (Inermediate)
21-15-9 Deadlifts (185#)
12-9-6 Handstand Push Ups

Time: 12:28

RomWod

Burpee Beep Ladder W2 D1

15 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rocks, 3x5 Squats/Scales, 3xDU

Burpee Beep Ladder W2 D1
EMOM 8 minutes, 4 burpees
(added about 30 sec DU practice each minute)

RomWod

CrossFit08844

14 Dec 2015

Warm Up: 3x10 trunk, 3x5 Squats, 3x5 Scales
5 minute AMRAP: 10 Power Cleans(45#)/10 Front Squats/10 Kipping Swings

Prep: Power Clean 5x 65,85,95

WOD "T.U.P."

15-12-9-6-3 reps for time of:
Power Cleans (95#)
Pull-ups
Front Squats (95#)
Pull-ups

Time: 28:06

RomWod

Open Gym

13 Dec 2015

Warm Up: 3x10 Trunk/Push Ups/Hollow Rock, 3x5 Squats/Scales, 3xDU

Coan Deadlift W2
Deadlift 3x135,155,185; 2x205,235,255,285,305
Speed Deadlift 8x3x205
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

Burpee Beep Ladder W1 D2

12 Dec 2015

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

Burpee Beep Ladder W1 D2
EMOM 8 minutes, 3 burpees
(added about 30 sec DU practice each minute)

Sourland Hike, 33 minutes

RomWod

Normandy Farms - Burpee Beep Ladder W1 D1

8 Dec 2015

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

Burpee Beep Ladder W1 D1
min 0-1 10
min 1-2 12
min 2-3 14
min 3-4 16
etc...

Result = 33 burpees

RomWod

Open Gym

6 Dec 2015

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

Coan Deadlift W1
Deadlift 3x135,155,185; 2x205,225,245,265,280
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

5 Dec 2015

Warm Up: 3x10 trunk
3x 250 meter Row/5 Clean & Jerks (65,85,95)

WOD
In teams of 2 perform 3 sets each of:

Row 500 meters
Max reps Clean & Jerk (95#)

While Partner 1 performs a 500 meter row, Partner 2 completes max Clean & Jerks.
When Partner 1 finishes the row, partners switch places.

Perform 3 sets each.

Result = 69 reps

CrossFit08844

4 Dec 2015

Warm up
5 minutes AMRAP :
5 Wall Ball
5 Air Squat
5 Box Jump
5 Ab-mat Situp
20 Double Under

Training
3 Rounds for max reps
1:00 Wall Balls
1:00 Air Squat
1:00 Box Jump(20")
1:00 Ab-Mat Situp
1:00 Singles

Result = 438 reps

CrossFit08844 @Home

3 Dec 2015

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

1x5 of: thruster,sumo Deadlift high pull,push jerk,OH squat,front squat

WOD
Air Force
20 minute cap
For time (65#):
20 thrusters
20 sumo Deadlift high pull
20 push jerk
20 ohs squat
20 front squat
Every minute on the minute stop and do 4 Burpees.

Completed push jerks, did Burpees for minutes 10 and 11. Gave up. Still the worst workout ever.

RomWod