31 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W5 D2
KB Swing (Russian, 53#) EMOM 22 minutes, 10 reps
RomWod
Sunday, July 31, 2016
Friday, July 29, 2016
KB W5 D1
29 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W5 D1
KB Swing (Russian, 53#) EMOM 18 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W5 D1
KB Swing (Russian, 53#) EMOM 18 minutes, 10 reps
RomWod
CrossFit08844
28 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
1x 5 Hi Hang Power Clean/5 Hang P Clean/5 P Clean (45#)
2x 5 Squat Clean (75, 95)
WOD
400m Run
21 Squat Clean (75#)
9 Burpees w/lat hop over bar
400m Run
15 Squat Clean (95#)
15 Burpees w/lat hop over bar
400m Run
9 Squat Clean (115#)
21 Burpees w/lat hop over bar
Time: 31:41
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
1x 5 Hi Hang Power Clean/5 Hang P Clean/5 P Clean (45#)
2x 5 Squat Clean (75, 95)
WOD
400m Run
21 Squat Clean (75#)
9 Burpees w/lat hop over bar
400m Run
15 Squat Clean (95#)
15 Burpees w/lat hop over bar
400m Run
9 Squat Clean (115#)
21 Burpees w/lat hop over bar
Time: 31:41
RomWod
Wednesday, July 27, 2016
Hex Deadlift 5/3/1 W12
27 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)
Hex Deadlift 5/3/1 W12
5x bar (60#),170,220,240,270,300
5x240x5
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)
Hex Deadlift 5/3/1 W12
5x bar (60#),170,220,240,270,300
5x240x5
RomWod
Tuesday, July 26, 2016
KB W4 D3
26 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W4 D3
KB Swing (Russian, 53#) EMOM 18 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W4 D3
KB Swing (Russian, 53#) EMOM 18 minutes, 10 reps
RomWod
Sunday, July 24, 2016
KB W4 D2
24 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W4 D2
KB Swing (Russian, 53#) EMOM 20 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W4 D2
KB Swing (Russian, 53#) EMOM 20 minutes, 10 reps
RomWod
Saturday, July 23, 2016
Hex Deadlift 5/3/1 W11
23 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)
Hex Deadlift 5/3/1 W11
5x bar (60#),170,200,225,255,285
5x225x5
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)
Hex Deadlift 5/3/1 W11
5x bar (60#),170,200,225,255,285
5x225x5
RomWod
Friday, July 22, 2016
KB W4 D1
22 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W4 D1
KB Swing (Russian, 53#) EMOM 16 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W4 D1
KB Swing (Russian, 53#) EMOM 16 minutes, 10 reps
RomWod
Wednesday, July 20, 2016
CrossFit08844
20 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2x 5 Power Clean/5 Front Squat/5 Hang Squat Clean (45#)
3x 1 (Power Clean/Front Squat/Hang Squat Clean) (65#)
WOD
6 x 1 (Power Clean/Front Squat/Hang Squat Clean) 85#
5 x 1 (Power Clean/Front Squat/Hang Squat Clean) 95#
4 x 1 (Power Clean/Front Squat/Hang Squat Clean) 105#
3 x 1 (Power Clean/Front Squat/Hang Squat Clean) 115#
2 x 1 (Power Clean/Front Squat/Hang Squat Clean) 125#
1 x 1 (Power Clean/Front Squat/Hang Squat Clean) 135#
1 x 1 (Power Clean/Front Squat/Hang Squat Clean) 145#
1 x 1 (Power Clean/Front Squat/Hang Squat Clean) 155#
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2x 5 Power Clean/5 Front Squat/5 Hang Squat Clean (45#)
3x 1 (Power Clean/Front Squat/Hang Squat Clean) (65#)
WOD
6 x 1 (Power Clean/Front Squat/Hang Squat Clean) 85#
5 x 1 (Power Clean/Front Squat/Hang Squat Clean) 95#
4 x 1 (Power Clean/Front Squat/Hang Squat Clean) 105#
3 x 1 (Power Clean/Front Squat/Hang Squat Clean) 115#
2 x 1 (Power Clean/Front Squat/Hang Squat Clean) 125#
1 x 1 (Power Clean/Front Squat/Hang Squat Clean) 135#
1 x 1 (Power Clean/Front Squat/Hang Squat Clean) 145#
1 x 1 (Power Clean/Front Squat/Hang Squat Clean) 155#
RomWod
Tuesday, July 19, 2016
KB W3 D3
19 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W3 D3
KB Swing (Russian, 53#) EMOM 16 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W3 D3
KB Swing (Russian, 53#) EMOM 16 minutes, 10 reps
RomWod
Monday, July 18, 2016
CrossFit08844
18 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2x 10 Deadlifts (45#)/10 Box Jumps/1 minute double under
2x5 Deadlift (135,185)
WOD
3 rounds for time of:
15 Deadlifts (185#)
15 Box Jumps (24in)
200 Singles
Time: 13:23
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2x 10 Deadlifts (45#)/10 Box Jumps/1 minute double under
2x5 Deadlift (135,185)
WOD
3 rounds for time of:
15 Deadlifts (185#)
15 Box Jumps (24in)
200 Singles
Time: 13:23
RomWod
Sunday, July 17, 2016
Open Gym
17 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W3 D2
KB Swing (Russian, 53#) EMOM 18 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W3 D2
KB Swing (Russian, 53#) EMOM 18 minutes, 10 reps
RomWod
Friday, July 15, 2016
CrossFit08844
15 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2 x 3 Pull Up/3 Ring Dips/3 Parallette Pass Thru
WOD 17 min AMRAP
15 Pull Ups
15 Ring Dips
15 Parallette Pass Thru's
Result = 2 rds + 23 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2 x 3 Pull Up/3 Ring Dips/3 Parallette Pass Thru
WOD 17 min AMRAP
15 Pull Ups
15 Ring Dips
15 Parallette Pass Thru's
Result = 2 rds + 23 reps
RomWod
Thursday, July 14, 2016
CrossFit08844
14 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2 x 250m Row/10 DB Thrusters/10 Burpees
Strength: Back Squat 6x5 (33x1 Tempo)
95,105,110,115,120,125
WOD 20 min cap
500m Row
40 DB Thrusters (30#/hand)
30 Burpees
Time: 13:10
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2 x 250m Row/10 DB Thrusters/10 Burpees
Strength: Back Squat 6x5 (33x1 Tempo)
95,105,110,115,120,125
WOD 20 min cap
500m Row
40 DB Thrusters (30#/hand)
30 Burpees
Time: 13:10
RomWod
Wednesday, July 13, 2016
Hex Deadlift 5/3/1 W10
13 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)
Hex Deadlift 5/3/1 W10
5x bar (60#),170,210,240,270
5x210x5
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)
Hex Deadlift 5/3/1 W10
5x bar (60#),170,210,240,270
5x210x5
RomWod
Tuesday, July 12, 2016
KB W3 D1
12 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W3 D1
KB Swing (Russian, 53#) EMOM 14 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W3 D1
KB Swing (Russian, 53#) EMOM 14 minutes, 10 reps
RomWod
Saturday, July 9, 2016
KB W2 D3
9 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W2 D3
KB Swing (Russian, 53#) EMOM 14 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W2 D3
KB Swing (Russian, 53#) EMOM 14 minutes, 10 reps
RomWod
Friday, July 8, 2016
CrossFit08844
8 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
3 x 15 Hollow Rocks/15 Supermans/20 sec Plank
WOD 20 min cap
10 rds
50 Singles
5 Burpees
10 CTB Pull Ups
Result @ cap = 6 rds + 50 Singles + 5 Burpees
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
3 x 15 Hollow Rocks/15 Supermans/20 sec Plank
WOD 20 min cap
10 rds
50 Singles
5 Burpees
10 CTB Pull Ups
Result @ cap = 6 rds + 50 Singles + 5 Burpees
RomWod
Thursday, July 7, 2016
KB W2 D2
7 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W2 D2
KB Swing (Russian, 53#) EMOM 16 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Crawls, etc)
KB W2 D2
KB Swing (Russian, 53#) EMOM 16 minutes, 10 reps
RomWod
Wednesday, July 6, 2016
Hex Deadlift 5/3/1 W9
6 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)
Hex Deadlift 5/3/1 W9
5x bar (60#),170,200,235,265,295
5x235x5
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)
Hex Deadlift 5/3/1 W9
5x bar (60#),170,200,235,265,295
5x235x5
RomWod
Tuesday, July 5, 2016
KB W2 D1
5 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls,Crawls, etc)
KB W2 D1
KB Swing (Russian, 53#) EMOM 12 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls,Crawls, etc)
KB W2 D1
KB Swing (Russian, 53#) EMOM 12 minutes, 10 reps
RomWod
Sunday, July 3, 2016
Open Gym
3 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls,Crawls, etc)
KB W1 D3
KB Swing (Russian, 53#) EMOM 12 minutes, 10 reps
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls,Crawls, etc)
KB W1 D3
KB Swing (Russian, 53#) EMOM 12 minutes, 10 reps
RomWod
Saturday, July 2, 2016
GMB Rings 1 W14 D1
2 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls,Crawls, etc)
GMB Rings 1 W14 D1
Pike Up 2 Inverted Hang 2 Skin the Cat 2 Pike 2 Inverted Hang 2 Low LSit 1x5
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x5
Med Ball Twists 3x10 (20#)
Farmers Walk 55#/hand x 3
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls,Crawls, etc)
GMB Rings 1 W14 D1
Pike Up 2 Inverted Hang 2 Skin the Cat 2 Pike 2 Inverted Hang 2 Low LSit 1x5
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x5
Med Ball Twists 3x10 (20#)
Farmers Walk 55#/hand x 3
RomWod
Friday, July 1, 2016
CrossFit08844
1 July 2016
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2 x 10 Wall Balls/SDHP/Box Jumps/Push Press
WOD 25 min cap
3 rds
400m Run
25 Wall Balls
25 SDHP (75#)
25 Box Jumps (20 in)
25 Push Press (75#)
Plus an extra 400m Run
Result @ cap = 2 rds + 400m Run + 7 Wall Balls
RomWod
Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2 x 10 Wall Balls/SDHP/Box Jumps/Push Press
WOD 25 min cap
3 rds
400m Run
25 Wall Balls
25 SDHP (75#)
25 Box Jumps (20 in)
25 Push Press (75#)
Plus an extra 400m Run
Result @ cap = 2 rds + 400m Run + 7 Wall Balls
RomWod
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