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
Thursday, June 30, 2016
Wednesday, June 29, 2016
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
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
Tuesday, June 28, 2016
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
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
Saturday, June 25, 2016
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
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
Friday, June 24, 2016
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
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
Thursday, June 23, 2016
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
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
Wednesday, June 22, 2016
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
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
Tuesday, June 21, 2016
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
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
Monday, June 20, 2016
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
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
Sunday, June 19, 2016
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
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
Friday, June 17, 2016
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
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
Thursday, June 16, 2016
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
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
Wednesday, June 15, 2016
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
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
Tuesday, June 14, 2016
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
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
Sunday, June 12, 2016
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
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
Saturday, June 11, 2016
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
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
Friday, June 10, 2016
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
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
Thursday, June 9, 2016
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
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
Sunday, June 5, 2016
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
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
Saturday, June 4, 2016
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
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
Friday, June 3, 2016
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
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
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
Wednesday, June 1, 2016
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
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
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