Open Gym

28 Feb 2016

Warm up: 3x10 Trunk, 3x5 Push Ups/Squats
25 ft Walking OHD Lunge (pvc,45,65,85)


Workout 16.1
20-min. AMRAP (Rxd):
25-ft. overhead lunge (95#)
8 burpees
25-ft. overhead lunge (95#)
8 chest-to-bar pull-ups

Result = 85 reps (3 rds + 7 reps)

RomWod

Gaux W8 D4 & KBSS W4 D1

24 Feb 2016

Warm Up: 3x10 Trunk

Gaux W8 D4
4 rds not for time:
Max Strict Pull Ups (6,6,6,6)
3 Front Levers
12 Dips
Max Free Standing Handstand
TGU 1/Side (25#)

KBSS W4 D1
KB Swing 8x10 (44#) 3:56

RomWod

CrossFit08844

23 Feb 2016

Warm up: 3x10 Trunk, 3x5 Squat, DU
3x10 Squat/Sit Up/30sec Plank
3x5 Thruster/Hang Power Snatch (45,65,75)

WOD
AMRAP 10 minutes
10 Thruster (75#)
5 Burpees
10 Hang Power Snatch (75#)
5 Burpees

Result = 2 rds + 15 reps

RomWod

Open Gym

21 Feb 2016

Warm up: 3x10 Trunk, 3x5 Push Ups, 3xDU

Gaux W8 D3
4 rds not for time
Max Strict Pull Ups (8,8,8,8)
7 Ring Ice Cream Makers
25 GHD Hip Extensions
(DU)

RomWod

CrossFit08844 & Gaux W8 D2

19 Feb 2016

Warm up: 3x10 Trunk, 2x200m Row

WOD
In teams of 2:
Row 5000 meters
* Switch every 250 meters

Time: 21:33

Gaux W8 D2
4 rds not for time
3 Strict Handstand Push Ups
8 Strict KB Press (35#)
10 V-Ups
Max Lsit Hold (sec: 30,20,15,15)

RomWod

CrossFit08844

19 Feb 2016

Warm up: 3x 5 Deadlift (45#)/Walking Lunges/Burpees

Prep: Deadlift: 5x 135,185

WOD

21-15-9 reps for time of:
Deadlifts (185#)
Overhead walking-lunge steps (45# Plates)
Burpees jumping over the barbell

Time: 15:58

RomWod

CrossFit08844

18 Feb 2016

Warm up: 3x10 Trunk, 3x5 Squats
3x DU, P Snatch

WOD
Open 14.1
AMRAP 10 minutes
30 Double Unders
15 Power Snatches (75#)

Result = 2 rds (90 reps)

RomWod

CrossFit08844

17 Feb 2016

Warm Up: 3x10 Trunk, 3x5 Squat
5 minute AMRAP: 15 Hollow Rock/Hang Knee Raise/30 sec Plank

Prep
2x5 Burpee/TTB/Wall Ball

WOD

5 Rounds for time of:
15 Burpees
15 Hanging Knee Raise
15 Wall Balls

Time: 22:31

Gaux W8 D1 & KBSS W3 D2

16 Feb 2016

Warm Up: 3x10 Trunk, 3x5 DU

Gaux W8 D1
4 rounds not for time:
25 Supermans
20 Ab Mat Sit Ups
Max Free Handstand Hold
8 Ring Pull Ups

KBSS W3 D2
KB Swing 8x10 (53#, Russian) 3:51
5x1 TGU/side (35#) 6:00

RomWod

Gaux W7 D4 & KBSS W3 D1

15 Feb 2016

Warm Up: 3x10 Trunk

Gaux W7 D4
4 rounds not for time:
25 Supermans
8 KB Strict Press (30#)
Max Strict Chin Ups (10,8,8,10)
Max Free Handstand Hold

KBSS W3 D1
KB Swing 8x10 (44#, Russian) 3:45
5x1 TGU/side (25#)

RomWod

Open Gym

14 Feb 2016

Warm Up: 3x10 Trunk

Gaux W7 D3
4 rounds not for time:
25 GHD Hip Extensions
6 Strict Pull Ups
Max Free Handstand Hold

RomWod

Gaux W7 D2 & KBSS W2 D2

13 Feb 2016

Warm Up: 3x10 Trunk

Gaux W7 D2
4 rounds not for time:
10 Evil Wheels
8 Ice Cream Makers
8 Strict Chin Ups
10 Dips

KBSS W2 D2
KB Swing 7x10 (44#, Russian) 3:00
5x1 TGU/side (25#)

RomWod

CrossFit08844 & Gaux W7 D1

12 Feb 2016

Warm Up: 3x10 Trunk
3x5 Hang Power Clean/Power Clean

Strength: Power Clean 7x3 Touch & Go, one set every 2 minutes
95,105,115,125,135,135,135

WOD
10 Minute AMRAP
5 Strict Pull Ups
5 Power Clean (135#)

Result = 6 rds + 2 reps

Gaux W7 D1
4 rds not for time:
25 GHD Hip Ext
40 Push Ups
Max Handstand Hold

CrossFit08844

11 Feb 2016

Warm Up: 3x10 Trunk
3x 15 Hollow Rocks/10 Squats/5 Step Ups
3x5 Deadlift/Front Squat 45,65,85

WOD
50 Cal Row
40 Deadlifts (95#)
30 Step Ups
20 Front Squats (95#)

Time: 12:23

RomWod

CrossFit08844

10 Feb 2016

Warm Up: 3x10 Trunk
3x 10 Hang Power Clean (45#), 1 min DU

Strength: Every 2 minutes, Hang Power Clean
3-3-3-2-2-1-1-1
65,75,85,95,95,95,95

WOD
Annie
50-40-30-20-10
DU
AbMat Sit Ups

Time: 17:56

RomWod

Gaux W6 D4 & KBSS W2 D1

9 Feb 2016

Warm Up: 3x10 Trunk

Gaux W6 D4
4 rounds not for time:
30 Push Ups
10 Dips
Max Strict Chin Ups (6,6,6,6)

KBSS W2 D1
KB Swing 6x10 (44#, Russian) 2:40
5x1 TGU/side (25#)

RomWod

Gaux W6 D3

7 Feb 2016

Warm Up: 3x10 Trunk, 3x5 DU

Gaux W6 D3
4 rounds not for time:
25 GHD Hip Extensions
25 Hollow Rocks
Max Free Standing Handstand (20,17,16,12)
7 Ring Pull Ups

RomWod

Gaux W6 D2 & KBSS W1 D3

6 Feb 2016

Warm Up: 3x10 Trunk, 3x5 DU

Gaux W6 D2
4 rounds not for time:
20 Ab Mat Sit Ups
7 Ice Cream Makers
15 Evil Wheels
10 Strict Pull Ups

KBSS W1 D3
KB Swing 6x10 (53#, Russian) 2:40
5x1 TGU/side (35#)

RomWod

Gaux W6 D1

5 Feb 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

Gaux W6 D1
4 rounds not for time:
25 Supermans
3 Front Levers
Max Free Standing Handstand
10 Dips

RomWod

KB Simple & Sinister W1 D2

4 Feb 2016

Warm Up: 3x10 Trunk, 3x5 DU

KBSS W1 D2
KB Swing 5x10 (53#, Russian) 2:30
5x1 TGU/side (35#)

RomWod

KB Simple & Sinister W1 D1

2 Feb 2016

Warm Up: 3x10 Trunk

KBSS W1D1
KB Swing 6x10 (40#, Russian) 3:12
5x1 TGU/side (25#)

RomWod

Gaux W5 D4

1 Feb 2016

Warm Up: 3x10 Trunk, 5 DU

Gaux W5 D4
4 rounds not for time:
10 Strict Pull Ups (7,7,7,7)
3 Skin the Cats
10 Ring Dips
Max Free Standing Handstand (cnt= 10,18,18,12)

KB Swing 5x12 (40#, Russian) 3:30
5x1 TGU/side (25#)

RomWod