Gaux W5 D3

31 Jan 2016

Warm Up: 3x10 Trunk, 5 DU

Gaux W5 D3
4 rounds not for time:
25 Hollow Rocks
Max Pull Ups (7,7,7,7)
7 Ice Cream Makers
25 GHD Hip Extensions
(5 DU)

RomWod

Gaux W5 D2

29 Jan 2016

Warm Up: 3x10 Trunk

Gaux W5 D2
4 rounds not for time:
3 Strict Handstand Push Ups
8 Strict KB Press (30#)
10 V-Ups
Max L-Sit Hold (sec = 30,30,30,30)
1 TGU/side (shoe)

EMOM 5 minutes, 10 KB Swings (40#, Russian)

RomWod

Gaux W5 D1

27 Jan 2016

Warm Up: 3x10 Trunk

Gaux W5 D1
4 rounds not for time:
25 Supermans
20 Ab Mat Sit Ups
7 Strict Chin Ups
Max Handstand Hold (cnt = 10,10,10,10)

Gaux W4 D4

24 Jan 2016

Shoveled snow for an hour.

Warm Up: 3x10 Trunk

Gaux W4 D4
4 rounds not for time:
25 Supermans
10 Evil Wheels
Max Strict Pull Ups (6,6,6,6)
Max Handstand Hold

RomWod

Gaux W4 D3

23 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales

Gaux W4 D3
4 rounds not for time:
25 Supermans
10 Strict Pull Ups
10 Dips
8 KB Press (30#)

RomWod

Gaux W4 D2 & CFB W2 D1

22 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales/DU

Gaux W4 D2
4 rounds not for time:
25 Hollow Rocks
7 Bar Ice Cream Makers
7 Chin Ups
10 Evil Wheels


CFB W2 D1
Squat 5x45,75; 3x95,135,155;
3x175,185,195,205,215

RomWod

Gaux W4 D1

19 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales

Gaux W4 D1
4 rounds not for time:
25 Supermans
1 minute Handstand Hold (60 sec,50,40,40)
Max Strict Pull Ups (8,8,8,8)
30 Push Ups

RomWod

Open Gym

17 Jan 2016

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

Gaux W3 D4
4 rounds not for time:
25 GHD Hip Extensions
7 Ring Pull Ups
25 Hollow Rocks
7 Box Dips
(5 DU)

RomWod

CFB W1 D1 & Gaux W3 D3

16 Jan 2016

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

Gaux W3 D3
4 rounds not for time:
25 Supermans
Max Strict Chin Ups (8,8,8,8)
10 Ring Dips
(5 DU)

CFB W1 D1
Squat 5x45,75; 3x95,125; 2x155;
4x175,185,195,205

Rack Pulls 5x135,245,265;
3x275,285,295

RomWod

Gaux W3 D2

15 Jan 2016

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

Gaux W3 D2
4 rounds not for time:
3 Skin the Cats
6 Ice Cream Makers (bar)
Handstand Hold (35 cnt)
10 Evil Wheels
3 Toes 2 Bar
(5 DU)

RomWod

CrossFit08844

14 Jan 2016

Warm up: 3x10 trunk, 3x5 Squats/Scales
2x 10 Deadlifts/Front Squats, 5 Hang Squat Cleans/Squat Cleans

Strength: Deadlift
Build to a 1 rep max in 20 minutes
3x 135,185; 2x 205,225; 1x245,275,295,315,325

WOD
for time:
25 Squat Cleans (115#)

Time: 9:00

RomWod

CrossFit08844

13 Jan 2016

Warm up: 3x10 trunk, 3x5 Scales
5 min AMRAP: 10 squats/push ups/hollow rocks (4 rds)

Prep: 3x5 Power Clean
65,85,105,115

WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (115#)
Dips (box)

Time: 10:42

RomWod

Gaux W3 D1

12 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales

Gaux W3 D1
4 rounds not for time:
Handstand Hold (35 cnt)
25 Hollow Rocks
25 Supermans
Max Strict Pull Ups (5,5,5,5)

RomWod

CrossFit08844

11 Jan 2016

Warm up 3x10 Trunk, 3x5 Scales
3x6 KB Swings, 3x8 Sit Ups, 3x10 Squats, 10 DU, 3x3 Pull Ups

WOD
30 Handstand Push Ups
40 Pull Ups
50 KB Swings (53#)
60 AbMat Sit Ups
70 Squats
80 Double Unders

Time: 33:04

First wod with Double Unders!!!!!!

RomWod

Open Gym

10 Jan 2016

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

Gaux W2 D4
4 rounds not for time:
20 GHD Hip Extentions
6 Ring Pull Ups
20 Hollow Rocks
30 Push Ups
(10 DU)

RomWod

Back Squat W3 & Gaux W2 D3

9 Jan 2016

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

Strength W3
Back Squat 5x 45,65; 3x 95,125; 3x5x145

Gaux W2 D3
4 rounds not for time:
20 Supermans
10 Ring Dips
Max Strict Pull Ups (6,6,6,6)

RomWod

CrossFit08844

8 Jan 2016

Warm up 3x10 Trunk, 3x5 Squarts/Scales
3x10 OHS (pvc), 3x4 Pistols, 10 DU, 3x3 T2B

Strength: Weighted Pull Ups (#s: 25,30,35,40,45,50)

WOD
7 Rounds:
60 Singles
10 Hanging Knee Raise
10 Pistols (alt)

Time: 11:57

RomWod

Gaux W2 D2

7 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales

Gaux W2 D2
3 rounds not for time:
5 Strict Chin Ups
3 Skin the Cats
Wall Walk + Hold (30 cnt)
20 Ab Mat Sit Ups
(10 DU)

RomWod

CrossFit08844

6 Jan 2016

Warm up 3x10 Trunk, 3x5 Scales
3x5 Push up/Power Clean/Burpee/KB Swings

WOD
5 Rounds:
5 Handstand Pushups
10 Power Clean(115#)
15 Burpees
20 Kettlebell Swings(53#)

Time: 34:09

RomWod

Gaux W2 D1

5 Jan 2016

Warm Up: 3x10 Trunk

Gaux W2 D1
4 rounds not for time:
Wall Walk + Hold (30 cnt)
25 Hollow Rocks
20 Supermans
Max Strict Chin Ups (7,8,8,7)

RomWod

Open Gym

3 Jan 2016

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

Gaux W1 D4
4 rounds not for time:
15 GHD Hip Extensions
5 Strict Chin Ups
10 V-Ups
25 Push Ups
(5 DU)

RomWod

Back Squat W2

2 Jan 2016

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

Strength W2
Back Squat 5x 45,65; 3x 95,115; 3x5x140

RomWod

Gaux W1 D3

1 Jan 2016

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

Gaux W1 D3
4 rounds not for time:
15 Supermans
1 Wall Walk + Static Hold (25 count)
Max L-Sit (20,20,20,20)
Max Strict Pull Ups (6,7,7,6)

RomWod