Walk, Swing & TGU

30 Nov 2016

Warm Up: 1xSunSal

Walk 30 min, Treadmill L1 S3

3x5 KB Halo,Goblet Squat,Glute Bridge

KB Swing 5x10/hand (35#, Russian) EMOM
4x1 TGU/side (26#), 1x1 TGU/side (30#)

Walk, Swing & TGU

28 Nov 2016

Warm Up: 1xSunSal

Walk 30 min, Treadmill L1 S3

3x5 KB Halo,Goblet Squat,Glute Bridge

KB Swing 5x10/hand (35#, Russian) EMOM
5x1 TGU/side (26#)

Swing & TGU

27 Nov 2016

Warm Up: 1xSunSal, 3x5 KB Halo,Goblet Squat,Glute Bridge

KB Swing 5x10/hand (35#, Russian) EMOM
5x1 TGU/side (26#)

Mohonk Hike

25 Nov 2016

Hike, 1.5 hours

Mohonk WOD

24 Nov 2016

Hike, 1 hour

Warm Up: 1x SunSal

Jump Rope 30 sec on, 30 sec off, 10 rds

21-15-9
Goblet Squats (45#)/Push Ups
Time: 5:36

Partner Row (Bonnie)
3K, each partner rows 250m at a time.
Time: 13:30

Mohonk Hike

23 Nov 2016

Hike, 1 hour

Open Gym

20 Nov 2016

Warm Up: 1x SunSal A/B, Windmill 3-2-1 (10#), TGU 2/hand (26#), 3 min Jump Rope

Hex Deadlift 5/3/1 W27
5x bar (60#),150,200,230; 2x250; 1x 280,300,320,340

RomWod

Hike

19 Nov 2016

Hike, 1 hour

Open Gym

13 Nov 2016

Warm Up: 1x SunSal A/B, Windmill 3-2-1 (10#)

Hex Deadlift 5/3/1 W26
5x bar (60#),150,200,250,280,310
5x250x5

RomWod

Jump & Row

11 Nov 2016

Warm Up: 1x SunSal A/B, 50 Singles

Jump Rope 30 sec on, 30 sec off, 10 rds
Row 2k, 9:18

RomWod

CrossFit08844

10 Nov 2016

Warm Up: 1x SunSal A/B,
2x 10 KB Swings/5 Burpees, 10 Strict Presses/3 Chin ups

Strength
5 sets:
A1. Press (20X1 tempo) x 5 reps (65,75,85,95,105)
A2. Strict CTB Chin up (20X1 tempo) x Max Reps (5,5,5,5,5)
There is no rest b/w A1 & A2.
Rest 2-3 minutes b/w sets.

WOD
21-15-9 reps for time:
KB Swings (53#)
Burpees

Time: 6:54

RomWod

CrossFit08844 @Home

9 Nov 2016

Warm Up: 1x SunSal A/B,
2x Run 75 Singles/10 Power Cleans (45#)

Strength: Power Clean: 3-3-2-2-1-1-1-1
Perform a set every 2 minutes, Build to a 1RM for the day
75,95,115,135,145,155,165,175(f),175(f)

WOD
For time:
Run 600 meters (treadmill)
30 Power Cleans (105#)
Run 400 meters
20 Power Cleans (135#)
Run 200 meters
10 Power Cleans (155#)

Time: 24:49

RomWod

CrossFit08844

8 Nov 2016

Warm Up: 1x SunSal A/B,
2x 20 Cal Row/15 Overhead Squats/10 Box Jumps/5 Pullups

WOD
AMRAP 15 minutes:
25 Pullups
50 Calorie Row
100 Overhead Squats (45#)
50 Box Jumps (24 in)
25 Pullups

Result: 145 reps

RomWod

Open Gym

6 Nov 2016

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

Hex Deadlift 5/3/1 W25
5x bar (60#),150,200,235,265,295
5x235x5

RomWod

CrossFit08844

5 Nov 2016

Warm Up: 1x SunSal A/B,
2x 10 KB Swings/50 Singles

WOD
In teams of 2,

5 rounds for time:
100 Singles
30 Russian KB Swings (44#)

One person work at a time.
Once your partner complete the round then tag your teammate and your partner will complete his or her round.

Time: 16:37

RomWod

CrossFit08844

4 Nov 2016

Warm Up: 1x SunSal A/B,
10 Overhead Squats(PVC or Empty bar)

Strength: OverHead Squats: 3-3-3-2-2-2-1-1-1
Perform a set every 2 minutes(total 9 sets)
55,65,75,85,95,105,115,125(f),125(PR)

WOD
In 7 minutes,
Climb as high as you can in order of
3-6-9-12-15-..............
Overhead Squats(75#)
Toes-2-Bar

Result = 60 reps

RomWod

CrossFit08844

3 Nov 2016

Warm Up: 1x SunSal A/B,
12x 0 Front Squats/5 Hi Hang Clean/5 Hang Clean/5 Clean

Prep: Squat Clean: 3x 45,95,115

WOD
For time:
24 C2B Pull Ups
12 Squat Clean (115#)
150 Singles
18 C2B Pull Ups
9 Squat Clean
150 Singles
12 C2B Pull Ups
6 Squat Clean
150 Singles

Time: 20:26

RomWod

Hike

2 Nov 2016

Sourland Hike, 2.8 miles, 1 hour