30 Sep 2016
Warm Up: 1x SunSal A/B
2x 10 Wall Balls, 3 Pull Ups
WOD
15 minute Cap
Karen
150 Wall Balls (20#)
Max Pull Ups in remaining time
Time: 14:56, 0 Pull Ups
CFGymnastics Muscle-up Program W3 D2
False Grip Ring Row 5x8
Ring Dip 5x3
Chin Up 5x2
RomWod
Friday, September 30, 2016
Thursday, September 29, 2016
Hex Deadlift 5/3/1 W21
29 Sep 2016
Warm Up: 1x SunSal A/B, Animal Flow
Hex Deadlift 5/3/1 W21
5x bar (60#),150,200,255,285,315
5x255x5
Farmers Walk 2x30 feet, 255#
RomWod
Warm Up: 1x SunSal A/B, Animal Flow
Hex Deadlift 5/3/1 W21
5x bar (60#),150,200,255,285,315
5x255x5
Farmers Walk 2x30 feet, 255#
RomWod
CFGymnastics Muscle-up Program W3 D1
28 Sep 2016
Warm Up: 1x SunSal A/B
CFGymnastics Muscle-up Program W3 D1
Ring Dip 10x1
Toenail Neg 10x1
False Grip Ring Pull Up 10x1
Gymnastics Swing 5x3
RomWod
Warm Up: 1x SunSal A/B
CFGymnastics Muscle-up Program W3 D1
Ring Dip 10x1
Toenail Neg 10x1
False Grip Ring Pull Up 10x1
Gymnastics Swing 5x3
RomWod
Sunday, September 25, 2016
Open Gym
25 Sep 2016
Warm Up: 1x SunSal A/B
CFGymnastics Muscle-up Program W2 D3
Ring Dip 4, 5x3
False Grip Ring Pull Up 3, 5x2
Gymnastics Swing 6x3
RomWod
Warm Up: 1x SunSal A/B
CFGymnastics Muscle-up Program W2 D3
Ring Dip 4, 5x3
False Grip Ring Pull Up 3, 5x2
Gymnastics Swing 6x3
RomWod
Saturday, September 24, 2016
Sled Drag
24 Sep 2016
Warm Up: 1x SunSal A/B, Jump Rope
Sled Drag (55#) Down Yard-Waiters Walk (53#) Up Yard Right Arm-WW D Y Left Arm-Sled Drag Up Yard x 10
Time: 23:00
CFGymnastics Muscle-up Program W2 D2
False grip Pull Up Neg 4x4
Ring Push Up 4x6
RomWod
Warm Up: 1x SunSal A/B, Jump Rope
Sled Drag (55#) Down Yard-Waiters Walk (53#) Up Yard Right Arm-WW D Y Left Arm-Sled Drag Up Yard x 10
Time: 23:00
CFGymnastics Muscle-up Program W2 D2
False grip Pull Up Neg 4x4
Ring Push Up 4x6
RomWod
Friday, September 23, 2016
Hex Deadlift 5/3/1 W20
23 Sep 2016
Warm Up: 1x SunSal A/B, Animal Flow
CFGymnastics Muscle-up Program W2 D1
Toenail Transition 10x1
False grip Ring Pull Up Hold (top) 10x1
Ring Dip Hold (bottom) 10x1
Hex Deadlift 5/3/1 W20
5x bar (60#),150,200,240,270,300
5x240x5
RomWod
Warm Up: 1x SunSal A/B, Animal Flow
CFGymnastics Muscle-up Program W2 D1
Toenail Transition 10x1
False grip Ring Pull Up Hold (top) 10x1
Ring Dip Hold (bottom) 10x1
Hex Deadlift 5/3/1 W20
5x bar (60#),150,200,240,270,300
5x240x5
RomWod
Tuesday, September 20, 2016
CrossFit08844
20 Sep 2016
Warm Up: 1xSunSal, Animal Flow
2x 15 Cal Row, 10 Thruster (45)
WOD (15 minute Cap)
42-30-18
Cal Row
Thruster (65#)
Result: 134 reps
RomWod
Warm Up: 1xSunSal, Animal Flow
2x 15 Cal Row, 10 Thruster (45)
WOD (15 minute Cap)
42-30-18
Cal Row
Thruster (65#)
Result: 134 reps
RomWod
Monday, September 19, 2016
CrossFit08844
19 Sep 2016
Warm Up: 1xSunSal
Power Snatch 10-8-6 (45,65,95)
3x3 Pull Up
WOD
21-15-9
Power Snatch (95#)
Pull Up
Time: 11:01
RomWod
Warm Up: 1xSunSal
Power Snatch 10-8-6 (45,65,95)
3x3 Pull Up
WOD
21-15-9
Power Snatch (95#)
Pull Up
Time: 11:01
RomWod
Sunday, September 18, 2016
Open Gym
18 Sep 2016
Warm Up: 1x SunSal A/B
CFGymnastics Muscle-up Program W1 D3
Ring Dip 6x3
False Grip Ring Pull Up 6x2
Gymnastics Swing 6x3
RomWod
Warm Up: 1x SunSal A/B
CFGymnastics Muscle-up Program W1 D3
Ring Dip 6x3
False Grip Ring Pull Up 6x2
Gymnastics Swing 6x3
RomWod
Saturday, September 17, 2016
Friday, September 16, 2016
CrossFit08844
16 Sep 2016
Warm Up: 1xSunSal, Jump Rope
CFGymnastics Muscle-up Program W1 D2
Ring Push Up 4x8
False Grip Ring Row 4x8
Clean & Jerk 3x 45,75,95,115,135
3x3 T2B
WOD 7 min cap
3 Clean & Jerk (135#)
3 T2B
6 Clean & Jerk (135#)
6 T2B
9 Clean & Jerk (135#)
9 T2B
... until time is up
Result: 38 reps
RomWod
Warm Up: 1xSunSal, Jump Rope
CFGymnastics Muscle-up Program W1 D2
Ring Push Up 4x8
False Grip Ring Row 4x8
Clean & Jerk 3x 45,75,95,115,135
3x3 T2B
WOD 7 min cap
3 Clean & Jerk (135#)
3 T2B
6 Clean & Jerk (135#)
6 T2B
9 Clean & Jerk (135#)
9 T2B
... until time is up
Result: 38 reps
RomWod
Thursday, September 15, 2016
CrossFit08844
15 Sep 2016
Warm Up: 1xSunSal, Jump Rope
10 OHS/5 High Hang Snatch/5 Hang Snatch/5 Snatch
WOD
20 Burpees
10 Power Snatch + Overhead Squat (65#)
15 Pull Ups
Time: 22:47
RomWod
Warm Up: 1xSunSal, Jump Rope
10 OHS/5 High Hang Snatch/5 Hang Snatch/5 Snatch
WOD
20 Burpees
10 Power Snatch + Overhead Squat (65#)
15 Pull Ups
Time: 22:47
RomWod
Wednesday, September 14, 2016
Hex Deadlift 5/3/1 W19
14 Sep 2016
Warm Up: 1x SunSal A/B
T2B W3 D1 (adapted from military athlete pull up program)
EMOM 8 minutes, 4 reps
CFGymnastics Muscle-up Program W1 D1
Toenail Transition
7x1 MU Neg
Hex Deadlift 5/3/1 W19
5x bar (60#),150,200,225,255,285
5x225x5
RomWod
Warm Up: 1x SunSal A/B
T2B W3 D1 (adapted from military athlete pull up program)
EMOM 8 minutes, 4 reps
CFGymnastics Muscle-up Program W1 D1
Toenail Transition
7x1 MU Neg
Hex Deadlift 5/3/1 W19
5x bar (60#),150,200,225,255,285
5x225x5
RomWod
Tuesday, September 13, 2016
CrossFit08844
13 Sep 2016
Warm Up: 1xSunSal
3x3 Pull Ups
Hang Power Clean + Push Jerk
Set 1: 10 reps of each w/ 45#
Set 2: 8 reps w/ 95#
Set 3: 6 reps w/ 115#
WOD
12-9-6-3 reps for time:
Hang Power Clean (115#)
Push Jerk
Pull Ups
Time: 9:50
RomWod
Warm Up: 1xSunSal
3x3 Pull Ups
Hang Power Clean + Push Jerk
Set 1: 10 reps of each w/ 45#
Set 2: 8 reps w/ 95#
Set 3: 6 reps w/ 115#
WOD
12-9-6-3 reps for time:
Hang Power Clean (115#)
Push Jerk
Pull Ups
Time: 9:50
RomWod
Monday, September 12, 2016
Open Gym
11 Sep 2016
Warm Up: 1x SunSal A/B, Jump Rope
Rings
Inverted Hang-Pike-German Hang-Pike-Inverted Hang-Low LSit 1x5
Jump2Dip-LSit-Tuck-LSit-Low LSit 1x5
RomWod
Warm Up: 1x SunSal A/B, Jump Rope
Rings
Inverted Hang-Pike-German Hang-Pike-Inverted Hang-Low LSit 1x5
Jump2Dip-LSit-Tuck-LSit-Low LSit 1x5
RomWod
Saturday, September 10, 2016
CrossFit08844
10 Sep 2016
Warm Up: 1xSunSal, Jump Rope Practice
3x5 p clean 95,115,135
2x3 pull up
2x50 singles
WOD
Lift Up For Autism
5 min AMRAP
4 Power Clean (135#)
48 Singles
10 Pull Ups
Result = 3 rds + 1 reps
RomWod
Warm Up: 1xSunSal, Jump Rope Practice
3x5 p clean 95,115,135
2x3 pull up
2x50 singles
WOD
Lift Up For Autism
5 min AMRAP
4 Power Clean (135#)
48 Singles
10 Pull Ups
Result = 3 rds + 1 reps
RomWod
Thursday, September 8, 2016
Hex Deadlift 5/3/1 W18
8 Sep 2016
Warm Up: 1x SunSal A/B
T2B W3 D2
14 rds, 2 reps/30 sec
Hex Deadlift 5/3/1 W18
5x bar (60#),150,200,250,280,310
5x250x5
RomWod
Warm Up: 1x SunSal A/B
T2B W3 D2
14 rds, 2 reps/30 sec
Hex Deadlift 5/3/1 W18
5x bar (60#),150,200,250,280,310
5x250x5
RomWod
Wednesday, September 7, 2016
CrossFit08844
7 Sep 2016
Warm Up: 1x SunSal A/B, Animal Flow
Jump Rope Practice
3x 15 Hollow Rock/15 Superman/20 sec Plank
WOD
Annie
100-80-60-40-20 Single Jump Rope
50-40-30-20-10 AbMat Butterfly Sit Ups
Time: 8:39
RomWod
Warm Up: 1x SunSal A/B, Animal Flow
Jump Rope Practice
3x 15 Hollow Rock/15 Superman/20 sec Plank
WOD
Annie
100-80-60-40-20 Single Jump Rope
50-40-30-20-10 AbMat Butterfly Sit Ups
Time: 8:39
RomWod
Tuesday, September 6, 2016
CrossFit08844
6 Sep 2016
Warm Up: 1x SunSal A/B, Animal Flow
Jump Rope Practice
2x 20 Cal Row/10 Overhead Squats (45#)
2x5 Overhead Squats (65,85)
WOD
50 Cal Row
25 Box Jumps
15 Overhead Squats (95#)
Time: 9:24
RomWod
Warm Up: 1x SunSal A/B, Animal Flow
Jump Rope Practice
2x 20 Cal Row/10 Overhead Squats (45#)
2x5 Overhead Squats (65,85)
WOD
50 Cal Row
25 Box Jumps
15 Overhead Squats (95#)
Time: 9:24
RomWod
Open Gym
4 Sep 2016
Warm Up: 1x SunSal A/B, Animal Flow
T2B W3 D1 (adapted from military athlete pull up program)
EMOM 7 minutes, 4 reps
Rings
Inverted Hang-Pike-German Hang-Pike-Inverted Hang-Low LSit 1x5
Jump2Dip-LSit-Tuck-LSit-Low LSit 1x5
RomWod
Warm Up: 1x SunSal A/B, Animal Flow
T2B W3 D1 (adapted from military athlete pull up program)
EMOM 7 minutes, 4 reps
Rings
Inverted Hang-Pike-German Hang-Pike-Inverted Hang-Low LSit 1x5
Jump2Dip-LSit-Tuck-LSit-Low LSit 1x5
RomWod
Saturday, September 3, 2016
Hex Deadlift 5/3/1 W17
3 Sep 2016
Warm Up: 1x SunSal A/B, Animal Flow, Rolls
Hex Deadlift 5/3/1 W17
5x bar (60#),170,200,235,265,295
5x235x5
RomWod
Warm Up: 1x SunSal A/B, Animal Flow, Rolls
Hex Deadlift 5/3/1 W17
5x bar (60#),170,200,235,265,295
5x235x5
RomWod
Friday, September 2, 2016
CrossFit08844
2 Sep 2016
Warm Up: 1x SunSal A/B
2x 300m Row, 10 Burpees
3x6 Alt DB Snatch (30,40,50)
WOD
In 5 minutes, complete:
Row 500m, then
AMRAP in remaining time of 10 Alt. DB Snatches (50#) + 10 Burpees
rest 3 minutes
In 4 minutes, complete:
Row 400m, then
AMRAP in remaining time of 8 Alt. DB Snatches + 8 Burpees
rest 3 minutes
In 3 minutes, complete:
Row 300m, then
AMRAP in remaining time of 6 Alt. DB Snatches + 6 Burpees
Result = 1+12, 1+8, 1+6
RomWod
Warm Up: 1x SunSal A/B
2x 300m Row, 10 Burpees
3x6 Alt DB Snatch (30,40,50)
WOD
In 5 minutes, complete:
Row 500m, then
AMRAP in remaining time of 10 Alt. DB Snatches (50#) + 10 Burpees
rest 3 minutes
In 4 minutes, complete:
Row 400m, then
AMRAP in remaining time of 8 Alt. DB Snatches + 8 Burpees
rest 3 minutes
In 3 minutes, complete:
Row 300m, then
AMRAP in remaining time of 6 Alt. DB Snatches + 6 Burpees
Result = 1+12, 1+8, 1+6
RomWod
Thursday, September 1, 2016
Burpee & Kettlebell Swing
1 Sep 2016
Warm Up: 1x SunSal A/B, Animal Flow
T2B W2 D2
12 rds, 1 rep/30 sec
WOD
10 Burpees, 1 KB Swing (53#, Russian)
9 Burpees, 2 KB Swing
...
1 Burpee, 10 KB Swing
Time: 8:02
RomWod
Warm Up: 1x SunSal A/B, Animal Flow
T2B W2 D2
12 rds, 1 rep/30 sec
WOD
10 Burpees, 1 KB Swing (53#, Russian)
9 Burpees, 2 KB Swing
...
1 Burpee, 10 KB Swing
Time: 8:02
RomWod
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