KB W1 D2

30 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls,Crawls, etc)

KB W1 D2
KB Swing (Russian, 53#) EMOM 14 minutes, 10 reps

RomWod

Hex Deadlift 5/3/1 W8

29 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)

Hex Deadlift 5/3/1 W8
5x bar (60#),170,200,220,250,280
5x220x5

RomWod

GMB Rings 1 W13 D3

28 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls,Crawls, etc)

GMB Rings 1 W13 D3
Pike Up 2 Inverted Hang 2 Skin the Cat 2 Pike 2 Inverted Hang 2 Low LSit 1x7
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x7

Med Ball Twists 3x10 (20#)

KB Swing (Russian, 53#) EMOM 10 minutes, 10 reps

RomWod

GMB Rings 1 W13 D2

25 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls,Crawls, etc)

GMB Rings 1 W13 D2
Pike Up 2 Inverted Hang 2 Skin the Cat 2 Pike 2 Inverted Hang 2 Low LSit 1x7
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x7

Med Ball Twists 3x5 (20#)

RomWod

CrossFit08844

24 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crab turns)
2 x 30 Singles/4 Burpees
3 x 5 Power Snatch (35,55,85)

WOD
5 rds
10 Power Snatch (85#)
10 Burpees
60 Singles

Time: 14:51

RomWod

GMB Rings 1 W13 D1

23 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)

GMB Rings 1 W13 D1
Pike Up 2 Inverted Hang 2 Skin the Cat 2 Pike 2 Inverted Hang 2 Low LSit 1x10
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x10

Med Ball Twists 3x5 (10, 14, 20#)

RomWod

Hex Deadlift 5/3/1 W7

22 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)

Hex Deadlift 5/3/1 W7
5x bar (60#),170,205,235,265
5x205x5

RomWod

CrossFit08844

21 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crab turns)
10 x Front Squat
5 x High Hang Squat Clean/Hang Squat Clean/Squat Clean

Prep: Clean (Full)
2 sets of 5 touch and go reps
Build to opening weight for workout (set of 10 reps)

WOD
Clean (Full)
10-5-3-1-1-1-3-5-10
These are touch and go reps for all sets.
Rest 3 minutes b/w sets
85,95,115,135,145,155(f),135,115,95

RomWod

CrossFit08844

20 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crab turns)
2x 10 Cal Row, 10 Wall Ball, 10 Step Ups
2x 5 Push Jerk (45,95)

WOD
17 Min Cap
50 Cal Row
50 Wall Ball
50 Push Jerk (95#)
50 Step Ups

Result = 165 reps at cap

RomWod

Open Gym

19 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)

GMB Rings 1 W12 D3
Pull Up 2 Inverted Hang 2 Skin the Cat 2 Roll 2 Chin 2 Low LSit 2 ->
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x5

Max static Pull Hold x 5

Vitamin - Jumps (High, Turn, Long)

Med Ball Twists 3x5 (10, 14, 20#)

RomWod

CrossFit08844

17 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Bear Crawls, etc.)
2x 5 Thruster (45,65)/ Band Pull Up, 10 Cal Row

WOD
20 Min Cap
20 Thruster (65#)
40 Band Pull Up
60 Cal Row
40 Band Pull Up
20 Thruster (65#)

Time: 17:18

RomWod

CrossFit08844

16 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)
3x 5 Hang Power Snatch 35,45,65

WOD
3 rds
150 Singles
15 Burpees with lat hop over bar
15 Hang Power Snatch (65#)

Time: 16:59

RomWod

Hex Deadlift 5/3/1 W6

15 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)

Hex Deadlift 5/3/1 W6
5x bar (60#),170,200,230,260,290
5x230x5

RomWod

Burpee & Kettlebell Swing

14 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc)

WOD
10 Burpees, 1 KB Swing (53#, Russian)
9 Burpees, 2 KB Swing
...
1 Burpee, 10 KB Swing

Time: 8:37

Sourland hike 1.4 miles

RomWod

Open Gym

12 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc)

GMB Rings 1 W12 D2
Pull Up 2 Inverted Hang 2 Skin the Cat 2 Roll 2 Chin 2 Low LSit 2 ->
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x10

RomWod

GMB Rings 1 W12 D1

11 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc)

GMB Rings 1 W12 D1
Pull Up 2 Inverted Hang 2 Skin the Cat 2 Roll 2 Chin 2 Low LSit 1x10
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x10

RomWod

Hex Deadlift 5/3/1 W5

10 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls)

Hex Deadlift 5/3/1 W5
5x bar (60#),170,200,215,245,275
5x215x5

RomWod

CrossFit08844

9 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Forward Roll, Bear Crawls)
3x 100m Row/50 Singles

WOD
1K Row
200 Singles
1 mile Run

Time: 16:32

RomWod

Open Gym

4 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin D3 (Shoulder Stand)

GMB Rings 1 W11 D3
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x10

RomWod

GMB Rings 1 W11 D2

4 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin D2 (Rolls)

GMB Rings 1 W11 D2
Pull Up 2 Inverted Hang 2 Skin the Cat 2 Roll 2 Chin 2 Low LSit 1x10
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x5

Hex Deadlift 5/3/1 W4
5x bar (60#),170,200,230,260
5x200x5

RomWod

GMB Rings 1 W11 D1

3 June 2016

Warm Up: GMB Vitamin D1 (Bear Crawls)

GMB Rings 1 W11 D1
MU 2 LSit 2 Shoulder Stand 2 LSit 1x8
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x8

RomWod

CrossFit08844

2 June 2016

Warm Up: 1x SunSal A/B, 3x10 trunk
1 minute Double Under/4 Burpees/3 Pull Ups

WOD
AMRAP 15 minutes:
100 Singles
15 Burpees
5 Strict Pull up

Result = 5 rds + 30 reps

RomWod

CrossFit08844 (@Home)

1 June 2016

Warm Up: 1x SunSal A/B, 3x10 trunk
5x HP Clean/Press/HPC/PP/PC/PJ/PC+PJ (45#)

Strength: Power Clean 8x1 (1 rep every 2 minutes)
85,95,115,125,135,145,155,165(f)

WOD
Grace
10 Clean & Jerk (95#)

Time: 5:22

RomWod