GMB Rings 1 W8 D1

30 Apr 2016

Warm Up: 1x SunSal A/B, 3x10 Trunk, 3x5 Push Ups, 3xDU

GMB Rings 1 W8 D1
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x1
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

DU attempts 6x3
Straight Leg Raise 3x10
MU Pull & Dip 2x5 (2x35# KBs)

RomWod

CrossFit08844

28 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
2x 15 DL/12 Lunge/9 PJ (45#)
2x 5 DL/6 Lunge/5 PJ (55,75)

WOD
5 rds:
15 Deadlifts (85#)
12 Front Rack Reverse Lunge
9 Push Jerks

Time: 14:38

RomWod

CrossFit08844

27 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
2x 15 Hollow Rock/15 Jackknife/30 sec Plank(Elbows)

Strength: Back Squat (30X1 tempo) 3-3-3-3-3-3-3-3
95,115,135,145,155,165,175,185

WOD
"Death By Burpees"
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees

Continue in this fashion until you can no longer complete the number of reps in the given minute

Result = 11 rds + 9 reps

RomWod

CrossFit08844

26 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
2x 10 Hang Power Clean (45#), DU, 3 Pull Ups
2x5 Hang Power Clean (95,115)

WOD
15 min AMRAP:
110 Singles
15 Pull ups
5 Hang Power Clean (115#)

Result = 4 rds + 60 reps

RomWod

Open Gym

24 Apr 2016

Warm Up: 1x SunSal A/B, 3x10 Trunk, 3x5 Push Ups, 3x50 Singles

GMB Rings 1 W7 D3
Inverted Pike Roll2Chin 5x3
Inverted Skin the Cat Roll2Chin 1x7
Chin Ups 3x5

DU Attempts 3x5
Easy 2K Row, 10:00

RomWod

CrossFit08844

23 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat

WOD
Partner 20 min AMRAP:

Partner A – Row 500,
Partner B – AMRAP of “Fran”
21-15-9 of:
Thrusters (30# DBs)
Pull ups

when partner A finishes the row, the partner B picks up “Fran” where partner A left off.

Score is total distance and rounds of Fran + extra reps.

Result = 2 rds + 31 reps, 3498m

RomWod

GMB Rings 1 W7 D2

22 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W7 D2
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x2
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

RomWod

CrossFit08844

21 Apr 2016

Warm Up: 400m Run, 1x Sun Salutation A/B, 400m Run

WOD
20 min cap
1 mile run (took 8 minutes)
In remaining time:
AMRAP
5 Strict Pull Ups
5 Handstand Push Ups

Result = 5 rds + 8 reps

RomWod

CrossFit08844

20 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
3x 15 Hollow Rock/Superman, 20 Sec Plank

Strength: Hang Power Clean 3-3-2-2-1-1-1-1-1
65,85,95,115,135(f),135,115,115,115

WOD
3 rds
150 Singles
Hang Power Clean (95#)
Burpees w/Lateral Hop Over Bar

Time: 14:24

RomWod

CrossFit08844

19 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
2x15 Thruster (45#)/3 T2B

WOD
21-18-15-12-19
Hanging Knee Raise
Thruster (65#)

Time: 12:29

RomWod

Open Gym

17 Apr 2016

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

GMB Rings 1 W7 D1
Inverted Pike Roll2Chin 5x3
Inverted Skin the Cat Roll2Chin 3x2, 2x3
Chin Ups 3x5

DU Attempts 3x5

RomWod

GMB Rings 1 W6 D3

16 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W6 D3
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x1
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

Muscle-Up Pull & Dip (2x35# KBs) 3x5

Bike 4 miles 19:35

RomWod

Helen (alone @ box)

15 Apr 2016

Warm Up: 3x10 trunk, 3x5 Push Ups/Squats
3x 5 OHS (pvc)/200m Run
3x 5 KB Swing (53#)/3 Pull Ups

WOD
"Helen"
Three rounds for time of:
Run 400 meters
21 Kettlebell Swings (53#)
12 Pull Ups

Time: 14:52

RomWod

GMB Rings 1 W6 D2

14 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W6 D2
Inverted Pike Roll2Chin 3x5
Inverted Skin the Cat Roll2Chin 10x1
Chin Ups 3x5

MU Pull & Dip (55#) 3x5

RomWod

GMB Rings 1 W6 D1

12 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W6 D1
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x1
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

Muscle-Up Pull & Dip (55#) 3x5

RomWod

Open Gym

9 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Up, 3x50 Singles

GMB Rings 1 W5 D3
Dips 3x5
Tuck2Tuck Shoulder Stand 3x2
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x5
LSit 3x20cnt

6x5 DU attempts

RomWod

CrossFit08844

9 Apr 2016

Warm Up: 3x10 Trunk

Partner WOD
13 min AMRAP
55 Push Ups
55 Cal Row
55 Wall Ball
55 Deadlift (185#)

Result = 1 rd + 50 reps

GMB Rings 1 W5 D2

8 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W5 D2
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

RomWod

CrossFit08844

7 Apr 2016

Warm Up: 3x10 Trunk
3x10 Hollow rock/Hand Release Push up/Superman

Prep: Thruster : 5x 45,65

WOD
For time
1000m Row, then
3 Rds of:
15 Thrusters (65#)
120 Singles

RomWod

CrossFit08844

6 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Squats/Push Ups
3x 5 Box Jumps/5 Power Clean

Strength: Power Clean
3-3-3-2-2-2-1-1-1(40%-50-60-70-75-80-85-90-95)
Perform a set every 2 minutes
85,95,105,115,135,145,155,165,175(f)

WOD
10 min cap
For time:
10-20-30
Power Cleans(115#)
Box Jump(24")

Result @ cap = 90 reps

RomWod

CrossFit08844

5 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Squats/Push Ups
3x 10 Hollow Rock/10 Jackknife/20 sec Plank (Elbows)

Prep

3x 1 minute DU/5 KBS/5 Push press/5 Front Squat
b/w sets, practice your Handstand PU

WOD CAP:15mintes

60 Singles
30 Handstand PU
30 KBS(53#)
30 Front Squats(95#)
30 TTB
30 Push Press(95#)
30 KBS(53#)
30 Handstand PU
60 Singles

Result @ cap = 110 reps (20 Front Squats)

RomWod

Open Gym

3 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Up, 3x50 Singles

GMB Rings 1 W5 D1
Dips 3x5
Tuck2Tuck Shoulder Stand 3x2
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x5
LSit 3x15cnt

6x5 DU attempts

RomWod

CrossFit08844 & GMB Rings 1 W4 D3

2 Apr 2016

Warm Up: 3x5 Push Press (45,65,85), 3x Singles

WOD
In teams of 2, each partner will complete their round before move onto next round.
Second partner can begin their part of round as soon as their partner finish their double unders.

For time:
1 round of:
200 Singles
50 Squats
25 Push Press (95#)

Then, 2 rounds of:
120 Singles
30 Squats
15 Push Press

Then, 3 rounds of:
80 Singles
20 Squats
10 Push Press

Time: 23:43

GMB Rings 1 W4 D3
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

DU practice

RomWod