CrossFit08844

31 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk
3x 10 Thrusters/HP Clean/SDHP
2x 5 Thruster/HP Clean/SDHP (65,75)

WOD
AMRAP 15 minutes
5 Thrusters (75#)
7 Hang Power Clean
10 Sumo Deadlift High Pull

Result = 6 rds + 17 reps

RomWod

Sourland Hike

30 May 2016

Warm Up: 1x SunSal A/B

Sourland hike, 2 miles

RomWod

Row

26 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk

Row 10x250m Intervals, 1 minute rest btwn sets

Time: 19:39

RomWod

CrossFit08844

25 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk
3x 10 Hollow Rocks/10 Mountain Climbers/20 Sec Plank
3x 5 OHS (pvc,46,65)

WOD
AMRAP 17 minutes
10 Strict Handstand Push Ups
15 Overhead Squats (65#)
60 Singles

Result = 2 rds + 5 reps

RomWod

CrossFit08844

24 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk, 3x5 Push Ups/Squat

WOD
5 rds, 3 min rest btwn rds
20 Pull Ups
30 Push Ups
40 AbMat Sit Ups
50 Squats

Time: 52:27

RomWod

Open Gym

22 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk, 3x5 Push Up

GMB R1 W10 D3
Pull Up 2 Inverted Hang 2
Skin the Cat 2 Roll 2 Chin 2
Jump MU 2 Low LSit 1x10

MU 2 LSit 2 Low LSit 2
MU 2 Roll Back 2 Chin 2 Low LSit 1x5

RomWod

GMB Rings 1 W10 D2 & Hex Deadlift 5/3/1 W3

21 May 2016

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

GMB Rings 1 W10 D2
MU 2 LSit 2 Shoulder Stand 2 LSit 1x5
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x5

Hex Deadlift 5/3/1 W3
5x bar (60#),170,200,225,255,285
5x225x5

RomWod

GMB R1 W10 D1 & Helen @ Box

20 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk, 3x5 Push Up

GMB R1 W10 D1
Pull Up 2 Inverted Hang 3x3
Skin the Cat 2 Roll 2 Chin 3x3
Jump MU 2 Low LSit 3x3

MU 2 LSit 2 Low LSit 3x3
MU 2 Roll Back 2 Chin 2 Low LSit 3x3

Warm Up: 2x 200m Run/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: 14:47

RomWod

Row

19 May 2016

Warm Up: 1x SunSal A/B

Easy 3K Row, 15 minutes

RomWod

CrossFit08844

18 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk
3x 10 Hollow Rock/10 Heel Touch Twist/20 sec Plank
2x 10 Cal Row/5 Push Up/10 KB Swing/5 Push Up

WOD
100 Cal Row
50 Push Ups
100 KB Swing (Russian, 53#)
50 Push Ups

Time: 20:55

RomWod

CrossFit08844

17 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk, 3x5 Squat/Push Up
2x 10 Wall Ball/3 T2B
3x5 Power Snatch 45,65,85

WOD
3 rds
30 Wall Balls (14#)
20 Hanging Knee Raise
10 Power Snatch (95#)

Time: 14:05

RomWod

Open Gym

15 May 2016

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

GMB Rings 1 W9 D3
Inverted Pike Roll2Chin 5x3
Inverted Skin the Cat Roll2Chin 3x3
Chin Ups 3x5

DU attempts 3x5

RomWod

GMB Rings 1 W9 D2

14 May 2016

Warm Up: Cleaning out and planting the garden

GMB Rings 1 W9 D2
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x2
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

DU attempts 5x5

RomWod

GMB Rings 1 W9 D1 & Hex Deadlift 5/3/1 W2

12 May 2016

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

GMB Rings 1 W9 D1
Inverted Pike Roll2Chin 5x3
Inverted Skin the Cat Roll2Chin 1x5
Chin Ups 3x5

Hex Deadlift 5/3/1 W2
5x bar (60#),170,190,210,240,270
5x210x5

RomWod

CrossFit08844

11 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk, 3x5 Squat/Push Up
Practice HSPU/Pull up/Pistols

WOD
AMRAP in 20 minutes:
1,2,3,4,5...Strict Handstand Pushup
1,2,3,4,5...Strict Pull Up
1,2,3,4,5...Alternating Pistols/Leg

Continue climbing the ladder as high as possible for 20 minutes.

Result: 7 rds + 3 reps

RomWod

CrossFit08844

10 May 2016

Warm Up: 3x10 trunk, 3x5 Squat/Push Up, 1x SunSal A/B
2x 12 Deadlift/9 Hang P Clean/6 Push Jerk

Prep
2x 9-6-3 Deadlift/Hang P Clean/Push Jerk (65,95)

WOD
DT
5 rounds for time:
12 Deadlift (105#)
9 Hang Power Clean
6 Push Jerk

Time: 10:10

RomWod

Open Gym

8 May 2016

Warm Up: 1x SunSal A/B, 3x10 Trunk, 3x5 Squats/Push Ups, 2x50 Singles

GMB Rings 1 W8 D3
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x2
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

DU attempts 6x5

RomWod

CrossFit08844

6 May 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Squats/Push Ups
2x 300m Row/5 Thrusters (45#)

WOD
Jackie
1000m Row
50 Thrusters (45#)
30 Pull Ups

Time: 12:02

RomWod

CrossFit08844

5 May 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk
2x 8 KB Swings/4 Burpee Box Jump Overs

Strength: Front Squat (33X1 tempo): 3-3-3-3-3-3
Pause for 3 full second in the bottom / Perform a set every 2 minute
95,105,115,125,135,145

WOD
AMRAP in 8 minutes:
8 KB Swings (53#)
4 Burpee Box Jump Overs (24in)

Result = 7 rds + 4 reps

RomWod

Hex Deadlift 5/3/1 W1

4 May 2016

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

Hex Deadlift 5/3/1 W1
5x bar (60#), 170,195,225,255
5x195x5

RomWod

CrossFit08844

3 May 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
1 minute DU practice, 3 T2B, 5 Thrusters/5 Squat Clean Thrusters

PREP: Squat Clean Thruster 2x5 65,95

WOD
3 rounds for time:
200 Singles
25 Hanging Knee Raises
10 Squat Clean Thrusters (95#)

Time: 16:58

RomWod

Open Gym

1 May 2016

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

GMB Rings 1 W8 D2
Inverted Pike Roll2Chin 5x3
Inverted Skin the Cat Roll2Chin 1x5
Chin Ups 3x5

DU Attempts 3x3

RomWod