CrossFit08844

31 Mar 2016

Warm Up: 3x 5 Front Squats/5 Push Press/Double Under

Strength: Push press : 5-3-3-2-2-1-1
95,115,125,135,145,155,165 (f)

WOD
13 minute AMRAP:
9 Front Squats(95#)
60 Singles

Result = 7 rds + 9 reps

RomWod

CrossFit08844

30 Mar 2016

Warm Up: 3x10 Trunk
3x 100m Row/10 Wall Balls (14#)/10 Deadlift (45#)

Prep: Deadlift: 5x 135,155,185

WOD
For time:
2000m Row
50 Wall Ball(14#)
30 Deadlift(185#)

Time: 17:46

RomWod

GMB R1 W4D2

25 Mar 2016

Warm Up: Row 2K easy, 10 min

GMB Rings 1 W4 D2
Dips 3x5
Tuck2Tuck Shoulder Stand Prep 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x5
LSit 3x15cnt

RomWod

CrossFit08844

28 Mar 2016

Warm Up: 3x5 Deadlift/Power Clean/Front Squat/Push Press (45#)

WOD
OPEN WOD 16.5 (same as 14.5)
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Bar Facing Burpees

Time: 35:33
(2 minutes slower than 14.5)

GMB Rings 1 W4 D1

27 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W4 D1
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

Row 4x500m Intervals, 1 minute rest btwn sets
Time: 11:43, Rate: 2:10/500

RomWod

Row

26 Mar 2016

Warm Up: 3x10 Trunk, 3xDU

Row 6x500m Intervals, 1 minute rest btwn sets
Time: 18:06, Rate: 2:07/500m

RomWod

GMB Rings 1 W3 D3

25 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W3 D3
Dips 3x5
Tuck2Tuck Shoulder Stand Prep 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x5
LSit 3x15cnt

Row 8x250m Intervals, 1 minute rest between sets
Time: 14:59, Rate: 1:57/500m

RomWod

GMB Rings 1 W3 D2

23 Mar 2016

Warm Up: 3x10 Trunk
Hollow Hold 5 sec on/10 sec off, 8 rds
Arch Hold 5 sec on/10 sec off, 8 rds

GMB Rings 1 W3 D2
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

Row 4x500m Intervals, 1 minute rest btwn sets
Time: 12:11

RomWod

CrossFit08844

22 Mar 2016

Warm Up: 3x10 Trunk
10-8-6 Front Squat (45#), 3x3 Pull Ups

Strength: Front Squat 6x3 (3x1 tempo)
95,115,135,145,155,165

WOD
10-9-...-2-1
Front Squat (85#)
Pull Ups

Time: 15:20

RomWod

GMB Rings 1 W3 D1 & Open WOD 16.4

21 Mar 2016

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

GMB Rings 1 W3 D1
Dips 3x5
Tuck2Tuck Shoulder Stand Prep 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x3
LSit 3x10cnt

Walking Lunge 6x5/leg
Pistols (foot tucked) 6x3/leg

Open WOD 16.4
13 min Cap
55 Deadlifts (225#)
55 Wall Ball
55 Cal Row
55 Handstand Push Ups

Result = 98 reps

RomWod

GMB Rings 1 W2 D3

17 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups/Squats, 3x50 Singles

GMB Rings 1 W2 D3
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

Candlestick2Squat 3x10
DU 3x5

RomWod

GMB Rings 1 W2 D2

16 Mar 2016

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

GMB Rings 1 W2 D2
Dips 3x5
Tuck2Tuck Shoulder Stand 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x3
LSit 3x10cnt

Walking Lunge 6x5/leg
Pistols to box 6x2/leg

Jump Rope 3 minutes
KB Swing (35#), 50 reps, single arm, switch at 5 reps

RomWod

GMB Rings 1 W2 D1

13 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups/Squats, 3x50 Singles

GMB Rings 1 W2 D1
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

Candlestick2BottomSquat 3x5 (1 mats)
Candlestick2Squat 3x5 (2 mats)
DU 3x5

Jump Rope 3 minutes

RomWod

GMB Rings 1 W1 D3

12 Mar 2016

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

GMB Rings 1 W1 D3
Dips 3x5
Tuck2Tuck Shoulder Stand 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x3
LSit 3x10cnt

Walking Lunge 6x5/leg
Pistols to box 6x2/leg

Jump Rope 3 minutes, 1 minute rest, 1 minute DU

RomWod

CrossFit08844

11 Mar 2016

Warm Up: 3x10 Trunk, 3xDU

Open WOD 16.3
10 Power Snatch (75#)

Muscle Up & Double Under

10 Mar 2016

Warm Up: 3x10 Trunk

Hollow Hold 8x5 sec, 10 sec rest
Arch Hold 8x5 sec, 10 sec rest

5 rds
5 MU attempts (back on ground)
Max DU

RomWod

GMB Rings 1 W1 D2

9 Mar 2016

Warm Up: 3x10 Trunk, 3xDU

GMB Rings 1 W1 D2
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

Candlestick2Squat 3x10
DU 3x5

RomWod

GMB Rings 1 W1 D1

8 Mar 2016

Warm Up: 3x10 Trunk, 3xDU

GMB Rings 1 W1 D1
Dips 3x5
Tuck2Tuck Shoulder Stand 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x3
LSit 3x10cnt

Pistols to box 6x2/leg

RomWod

Gaux W9 D2

7 Mar 2016

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

Gaux W9 D2
4 rds not for time:
25 AbMat Sit Ups
8 Ice Cream Makers
15 Evil Wheels
Max Strict Pull Ups (5,5,5,5)
(DU)

50 KB Swing (35#), Single Arm 5R/5L 1:48

Back Squat (35#) 3x10

RomWod

Open Gym

4 Mar 2016

Warm Up: 3x10 Trunk, 3xDU, 3x5 Squat/Push Up

Open WOD 16.2 (repeat)
AMRAP 4 minutes
25 Toes 2 Bar
50 Double Under
15 Squat Clean (135#)

Result = 38 reps (13 DU) Did worse (ugh)

RomWod

CrossFit08844

3 Mar 2016

Warm Up: 3x10 Trunk, 3xDU, 3x5 Squat/Push Up

Open WOD 16.2
AMRAP 4 minutes
25 Toes 2 Bar
50 Double Under
15 Squat Clean (135#)

Result = 43 reps (18 DU)

RomWod

Gaux W9 D1

2 Mar 2016

Warm Up: 3x10 Trunk, 3xDU, 3x3 Pull Up

Gaux W9 D1
4 rds not for time:
25 Supermans
5 Skin the Cats
Max Free Standing Handstand
5 MU Tries (back on ground)

RomWod