30 Oct 2016
Warm Up: 1x SunSal A/B, 5 min Jump Rope
Hex Deadlift 5/3/1 W24
5x bar (60#),150,200,230,260,290,320
5x260x5
RomWod
Sunday, October 30, 2016
Friday, October 28, 2016
Thursday, October 27, 2016
CrossFit08844
27 Oct 2016
Warm Up: 1x SunSal A/B,
1 min Jump Rope/200m Run/10 Burpees/200m Run/1 min Jump Rope
WOD 12 min Cap
200 Singles
800m Run
60 Burpees
800m Run
200 Singles
Result = 55 burpees
2 rds
1 min Plank
1 min Plank/side
1 min Superman
RomWod
Warm Up: 1x SunSal A/B,
1 min Jump Rope/200m Run/10 Burpees/200m Run/1 min Jump Rope
WOD 12 min Cap
200 Singles
800m Run
60 Burpees
800m Run
200 Singles
Result = 55 burpees
2 rds
1 min Plank
1 min Plank/side
1 min Superman
RomWod
Wednesday, October 26, 2016
CrossFit08844
26 Oct 2016
Warm Up: 1x SunSal A/B, 5 min Jump Rope
2x 12 Deadlift/9 Hang Power Clean/6 Push Jerk (45#)
1x 6 Deadlift/4 Hang Power Clean/2 Push Jerk (65#)
WOD
Perform 6 sets, each unbroken and for max load:
Set 1: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks (95#)
Set 2: 9 Deadlifts + 7 Hang Power Cleans + 5 Push Jerks (105#)
Set 3: 8 Deadlifts + 6 Hang Power Cleans + 4 Push Jerks (115#)
Set 4: 7 Deadlifts + 5 Hang Power Cleans + 3 Push Jerks (125#)
Set 5: 4 Deadlifts + 3 Hang Power Cleans + 2 Push Jerks (135#)
Set 6: 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk (145#, fail)
Notes
Rest 3 minutes between each set
The goal is to perform each set with as much weight as possible, without putting the bar down at any point
If you break up a set, complete all of the reps in as few sets as possible
RomWod
Warm Up: 1x SunSal A/B, 5 min Jump Rope
2x 12 Deadlift/9 Hang Power Clean/6 Push Jerk (45#)
1x 6 Deadlift/4 Hang Power Clean/2 Push Jerk (65#)
WOD
Perform 6 sets, each unbroken and for max load:
Set 1: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks (95#)
Set 2: 9 Deadlifts + 7 Hang Power Cleans + 5 Push Jerks (105#)
Set 3: 8 Deadlifts + 6 Hang Power Cleans + 4 Push Jerks (115#)
Set 4: 7 Deadlifts + 5 Hang Power Cleans + 3 Push Jerks (125#)
Set 5: 4 Deadlifts + 3 Hang Power Cleans + 2 Push Jerks (135#)
Set 6: 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk (145#, fail)
Notes
Rest 3 minutes between each set
The goal is to perform each set with as much weight as possible, without putting the bar down at any point
If you break up a set, complete all of the reps in as few sets as possible
RomWod
Tuesday, October 25, 2016
@ Home
25 Oct 2016
Warm Up: 1x Sun Salutation A/B, 5 min Jump Rope
WOD
Jackie
1000m Row
50 Thrusters (45#)
30 Pull Ups
Time: 14:38
RomWod
Warm Up: 1x Sun Salutation A/B, 5 min Jump Rope
WOD
Jackie
1000m Row
50 Thrusters (45#)
30 Pull Ups
Time: 14:38
RomWod
Sunday, October 23, 2016
Open Gym
23 Oct 2016
Warm up: 1x SunSal
Jump Rope 10 minutes
Row 2900m
1 min warm up, 4x500m, 1 min easy btwn, 2 min cool down
RomWod
Warm up: 1x SunSal
Jump Rope 10 minutes
Row 2900m
1 min warm up, 4x500m, 1 min easy btwn, 2 min cool down
RomWod
Friday, October 21, 2016
CrossFit08844
21 Oct 2016
Warm Up: 1x SunSal A/B
2x 15 Cal Row/10 Box Jump/3 Pull Ups
WOD
20 Min Cap
50-40-30-20-10 Cal Row
25-20-15-10-5 Box Jump
10-8-6-4-2 Bar MUs (2x Pull Ups)
Result at cap: 224 reps
RomWod
Warm Up: 1x SunSal A/B
2x 15 Cal Row/10 Box Jump/3 Pull Ups
WOD
20 Min Cap
50-40-30-20-10 Cal Row
25-20-15-10-5 Box Jump
10-8-6-4-2 Bar MUs (2x Pull Ups)
Result at cap: 224 reps
RomWod
Wednesday, October 19, 2016
CrossFit08844
19 Oct 2016
Warm Up: 1x SunSal A/B
2x5 Hang Power Snatch/Power Snatch/K2E
Power Snatch 3x 65,85
WOD
3 rds
10 Strict Knee to Elbow
10 Power Snatch (95#)
10 Strict Knee to Elbow
10 Burpees
Time: 16:01
RomWod
Warm Up: 1x SunSal A/B
2x5 Hang Power Snatch/Power Snatch/K2E
Power Snatch 3x 65,85
WOD
3 rds
10 Strict Knee to Elbow
10 Power Snatch (95#)
10 Strict Knee to Elbow
10 Burpees
Time: 16:01
RomWod
Tuesday, October 18, 2016
CrossFit08844
18 Oct 2016
Warm Up: 1x SunSal A/B
2x Run 200 meters/10 RDL/10 Good Morning/10 Deadlifts
Deadlifts 5x 135,185,205
Strength: Deadlift
Build to a 1 rep max in 15 minutes
225,255,275,295,315,335
WOD
21-18-15-12-9 Deadlifts (185#)
Run 200 meters after each set (including to finish the workout)
Time: 15:29
RomWod
Warm Up: 1x SunSal A/B
2x Run 200 meters/10 RDL/10 Good Morning/10 Deadlifts
Deadlifts 5x 135,185,205
Strength: Deadlift
Build to a 1 rep max in 15 minutes
225,255,275,295,315,335
WOD
21-18-15-12-9 Deadlifts (185#)
Run 200 meters after each set (including to finish the workout)
Time: 15:29
RomWod
Monday, October 10, 2016
CrossFit08844
10 Oct 2016
Warm Up: 1x SunSal A/B
2x 10 Hang Power Cleans/5 Burpees w/Lat Hop Over Bar/5 T2B
4x5 Hang Power Cleans (95,115,125,135)
WOD
AMRAP 15 minutes
10-8-6-4-2
Hang Power Cleans (95,115,125,135,155 (f))
Burpees w/Lat Hop Over Bar
T2B
Result = 86 reps
RomWod
Warm Up: 1x SunSal A/B
2x 10 Hang Power Cleans/5 Burpees w/Lat Hop Over Bar/5 T2B
4x5 Hang Power Cleans (95,115,125,135)
WOD
AMRAP 15 minutes
10-8-6-4-2
Hang Power Cleans (95,115,125,135,155 (f))
Burpees w/Lat Hop Over Bar
T2B
Result = 86 reps
RomWod
Sunday, October 9, 2016
Saturday, October 8, 2016
Hex Deadlift 5/3/1 W22
8 Oct 2016
Warm Up: 1x SunSal A/B, Rolls
Hex Deadlift 5/3/1 W22
5x bar (60#),170,200,230,260,290
5x230x5
RomWod
Warm Up: 1x SunSal A/B, Rolls
Hex Deadlift 5/3/1 W22
5x bar (60#),170,200,230,260,290
5x230x5
RomWod
Friday, October 7, 2016
Thursday, October 6, 2016
CrossFit08844
6 Oct 2016
Warm Up: 1x SunSal A/B, Animal Flow
1x 12 Deadlifts/9 Burpees/6 Push Jerks (45#)
3x 8 Deadlifts/6 Burpees/4 Push Jerks (65,95,115)
Part 1
Power Clean + 3 Push Jerk
Perform a set every 2 minutes for 15 minutes (8 sets)
65,75,85,95,105,115,125,125
Part 2
AMRAP in 9 minutes:
12 Deadlifts (95#)
9 Burpees over bar
6 Push Jerks (95#)
Result = 4 rds + 2 reps
RomWod
Warm Up: 1x SunSal A/B, Animal Flow
1x 12 Deadlifts/9 Burpees/6 Push Jerks (45#)
3x 8 Deadlifts/6 Burpees/4 Push Jerks (65,95,115)
Part 1
Power Clean + 3 Push Jerk
Perform a set every 2 minutes for 15 minutes (8 sets)
65,75,85,95,105,115,125,125
Part 2
AMRAP in 9 minutes:
12 Deadlifts (95#)
9 Burpees over bar
6 Push Jerks (95#)
Result = 4 rds + 2 reps
RomWod
Wednesday, October 5, 2016
CrossFit08844
5 Oct 2016
Warm Up: 1x SunSal A/B
2x 25 Singles/3 Pull Ups
WOD
CAP : 13 minutes
200 Singles
30 Pull up
160 Singles
20 Toes-2-bars
120 Singles
10 Bar muscle up
80 Singles
20 Toes-2-bars
40 Singles
30 Pull up
Result = 360 reps
RomWod
Warm Up: 1x SunSal A/B
2x 25 Singles/3 Pull Ups
WOD
CAP : 13 minutes
200 Singles
30 Pull up
160 Singles
20 Toes-2-bars
120 Singles
10 Bar muscle up
80 Singles
20 Toes-2-bars
40 Singles
30 Pull up
Result = 360 reps
RomWod
Tuesday, October 4, 2016
Monday, October 3, 2016
CrossFit08844
3 Oct 2016
Warm Up: 1x SunSal A/B
2 sets (PVC, Barbell): 10 OHS/ 5 High Hang Snatch/5 Hang Snatch/5 Snatch
10 Box Jumps b/w sets
Strength: Snatch: 3-3-3-2-2-2-1-1-1-1
Perform a set every 2 minutes
65,75,80,85,90,95,100,105,110,115(f)
WOD
AMRAP in 9 minutes:
3 Power Snatch (75/55)
3 Box Jumps (24/20)
6 Power Snatch
6 Box Jumps
9 Power Snatch
9 Box Jumps
...
Continue climbing the ladder as high as possible in 9 minutes.
Result = 15s + 8 = 98 reps
RomWod
Warm Up: 1x SunSal A/B
2 sets (PVC, Barbell): 10 OHS/ 5 High Hang Snatch/5 Hang Snatch/5 Snatch
10 Box Jumps b/w sets
Strength: Snatch: 3-3-3-2-2-2-1-1-1-1
Perform a set every 2 minutes
65,75,80,85,90,95,100,105,110,115(f)
WOD
AMRAP in 9 minutes:
3 Power Snatch (75/55)
3 Box Jumps (24/20)
6 Power Snatch
6 Box Jumps
9 Power Snatch
9 Box Jumps
...
Continue climbing the ladder as high as possible in 9 minutes.
Result = 15s + 8 = 98 reps
RomWod
Sunday, October 2, 2016
Open Gym
2 Oct 2016
Warm Up: 1x SunSal A/B
CFGymnastics Muscle-up Program W3 D3
False Grip Ring Pull Up 4,3,2,2,2,2
Ring Dip 5,4,3,2,2,2
Swing 6x3
Row
Fish Game, 880m
RomWod
Warm Up: 1x SunSal A/B
CFGymnastics Muscle-up Program W3 D3
False Grip Ring Pull Up 4,3,2,2,2,2
Ring Dip 5,4,3,2,2,2
Swing 6x3
Row
Fish Game, 880m
RomWod
Saturday, October 1, 2016
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