CrossFit08844

29 Aug 2016

Warm Up: 1x SunSal A/B, Hip Flow
2x10 Power Clean (45#)/Walking Lunges
3x5 Power Clean (95,115,135)

WOD
10 rds
5 Power Clean (135#)
10 Walking Lunges

Time: 16:16

RomWod

Open Gym

28 Aug 2016

Warm Up: 1x SunSal A/B

T2B W2 D1 (adapted from military athlete pull up program)
EMOM 6 minutes, 3 reps

KB Cycle
Russian Swing, Clean, Squat, Press, Snatch (35#) EMOM 12 minutes, 1 rep/hand

RomWod

Row

27 Aug 2016

Warm Up: 1x SunSal A/B

Row 10x250m Intervals, 1 minute rest btwn sets

RomWod

CrossFit08844

25 Aug 2016

Warm Up: 1x SunSal A/B, Animal Flow
Deadlift 10-8-6-5-4-3: 45,95,135,185,205

WOD
5 rds
7 Deadlifts (205#)
14 Alternating Pistols (ankle)
70 Singles

Time: 13:29

RomWod

Hex Deadlift 5/3/1 W16 & T2B W1 D2

24 Aug 2016

Warm Up: 1x SunSal A/B, Animal Flow, Hip Flow, Rolls

T2B W1 D2
10 rds, 1 rep/30 seconds

Hex Deadlift 5/3/1 W16
5x bar (60#),170,220,250,280
5x220x5

RomWod

CrossFit08844

22 Aug 2016

Warm Up: 1x SunSal A/B, Animal Flow, Hip Flow
3x10 Hollow Rock/Superman/Push Ups
Hang Squat Clean 5x 45,65,95

WOD
10,9,...,2,1 Hang Squat Clean (95#)
1,2,...,9,10 DB Strict Press (35# DBs)

Time: 16:50

RomWod

Open Gym

21 Aug 2016

Warm Up: 1x SunSal A/B, GMB Vitamin, Animal Flow

T2B W1 D1 (adapted from military athlete pull up program)
EMOM 5 minutes, 3 reps

KB Cycle
Russian Swing, Clean, Squat, Press, Snatch (35#) EMOM 10 minutes, 1 rep/hand

RomWod

KB Cycle & T2B W1 D1

21 Aug 2016

Warm Up: 1x SunSal A/B, GMB Vitamin, Animal Flow

T2B W1 D1 (adapted from military athlete pull up program)
EMOM 5 minutes, 3 reps

KB Cycle
Russian Swing, Clean, Squat, Press, Snatch (35#) EMOM 10 minutes, 1 rep/hand

RomWod

CrossFit08844

19 Aug 2016

Warm Up: 1x SunSal A/B, Animal Flow
2 x: 20 Cal Row/10 Wall Ball/3T2B
Toes-2-Bar Progression

Prep: Power Clean 5x 45,95

WOD
14.4 OPEN WOD

14 minute AMRAP
60 calorie ROW
50 Toes-2-Bar
40 Wall Ball --> 25 reps
30 Power Clean(135#)
20 Muscle Ups

Result = 135 reps

RomWod

CrossFit08844

18 Aug 2016

Warm Up: 1x SunSal A/B, Animal Flow
2 x: 1 minute Singles/Dynamic Stretch/1 minute DUs
Toes-2-Bar Progression

Prep: Push Jerk 5x 45,95,115

WOD
Max Push Jerks (95#) in 2 minutes
rest 1 minute
Max Singles in 2 minutes
rest 1 minute
Max Toes-2-Bar in 2 minutes
rest 1 minute
Max Singles in 2 minutes
rest 1 minute
Max Push Jerks in 2 minutes

Result = 281 reps

RomWod

Hex Deadlift 5/3/1 W15

17 Aug 2016

Warm Up: 1x SunSal A/B, Animal Flow

Hex Deadlift 5/3/1 W15
5x bar (60#),170,220,245,275,305
5x245x5

RomWod

KB Cycle

16 Aug 2016

Warm Up: 1x SunSal A/B, GMB Vitamin, Animal Flow

KB Cycle
Russian Swing, Clean, Snatch (35#) EMOM 10 minutes, 1 rep/hand
Russian Swing, Clean, Squat, Press, Snatch (35#) EMOM 10 minutes, 1 rep/hand

RomWod

Open Gym

14 Aug 2016

Warm Up: 1x SunSal A/B, Animal Flow

Row 30 sec work/30 sec rest, ~2K

RomWod

Beat the Heat Throwdown - Toms RIver CrossFit

13 Aug 2016

Warm Up: 1x SunSal A/B, Animal Flow, Hip Flow

Event 1: 8 min AMRAP
8 Toes 2 Bar
8 Wall Balls (20#)
8 KB Swing (American, 53#)

Result = 113 reps

Event 2: 6 min AMRAP
Ascending Ladder
1 Deadlift (225#)/1 Burpee
2/2
3/3, etc

Result = 6 rds

Event 3: 1 RM Squat Clean

Result = 155#

RomWod

KB W6 D3

12 Aug 2016

Warm Up: 1x SunSal A/B, GMB Vitamin, Animal Flow

KB W6 D3
KB Swing (Russian, 53#) EMOM 22 minutes, 10 reps

RomWod

Hex Deadlift 5/3/1 W14

11 Aug 2016

Warm Up: 1x SunSal A/B, GMB Vitamin, Hip Flow

Hex Deadlift 5/3/1 W14
5x bar (60#),150,190,230,260,290
5x230x5

RomWod

KB W6 D2

10 Aug 2016

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

KB W6 D2
KB Swing (Russian, 53#) EMOM 24 minutes, 10 reps

RomWod

Hike

8 Aug 2016

2.5 mile Sourland hike with Max.

KB W6 D1

7 Aug 2016

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

KB W6 D1
KB Swing (Russian, 53#) EMOM 20 minutes, 10 reps

RomWod

CrossFit08844

5 Aug 2016

Warm Up: 1x SunSal A/B, GMB Vitamin
5 min AMRAP: 15 hollow rocks/15 side plank (rt elbow)/15 side plank (lt elbow)/15 plank (elbow) (3 rds)

Prep: 3x Power Clean
45,65,95,115,135

WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (135#)
Push Ups

Time: 9:07

RomWod

CrossFit08844

4 Aug 2016

Warm Up: 1x SunSal A/B, GMB Vitamin
Run 200 m/Dynamic Stretch/Run 200 m
Warmup Power Clean

Strength: Power Clean: 3-3-3-3-3-3-3
Perform a set every 2 minutes
These are touch and go reps
85,105,125,135,145,155,165

WOD
3 sets:
On a 3 minute timer, complete
Run 200 meters
40 Air Squats
Max Power Cleans (135#) in remaining time

Rest 2 minutes b/w sets

Result = 27 Power Cleans

RomWod

KB W5 D3

3 Aug 2016

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

KB W5 D3
KB Swing (Russian, 53#) EMOM 20 minutes, 10 reps

RomWod

CrossFit08844

2 Aug 2016

Warm Up: 1x SunSal A/B, GMB Vitamin, Hip Flow
2x Row 15 Cal, 10 Box Jumps, 5 T2B

Prep: Deadlift: 5x 135, 185, 225, 275

WOD
AMRAP in 15 minutes:
50 Calorie Row
40 Box Jumps (24in Step Ups)
30 Toes to Bar
20 Deadlifts (275#)

Result = 131 reps (11 Deadlifts)

RomWod