31 Dec 2016
Walk on Treadmill, 39 min, L2 S3.4
RomWod
Saturday, December 31, 2016
Friday, December 30, 2016
Squat, Press, & Jump
30 Dec 2016
Warm Up: 1x SunSal A/B, Windmill 3-2-1 (26#)
3x5 Halo/Goblet Squat, Scap Jack
20 rep Back Squat W5
5x 45,65,95,115; 20x 140
Press W5
5x 45,65,75; 5x 95,105,115
Jump Rope 30 sec on/30 sec off, 10 rds
RomWod
Warm Up: 1x SunSal A/B, Windmill 3-2-1 (26#)
3x5 Halo/Goblet Squat, Scap Jack
20 rep Back Squat W5
5x 45,65,95,115; 20x 140
Press W5
5x 45,65,75; 5x 95,105,115
Jump Rope 30 sec on/30 sec off, 10 rds
RomWod
Thursday, December 29, 2016
Jump, Swing, TGU, & Walk
29 Dec 2016
Jump Rope 30/30 x 10
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack
KB Swing 5x10/hand (Russian) EMOM
35,35,40,44,35
TGU 1x 30,35,40,44,50 /hand
Walk on Treadmill, 39 min, L2, S3.4
RomWod
Jump Rope 30/30 x 10
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack
KB Swing 5x10/hand (Russian) EMOM
35,35,40,44,35
TGU 1x 30,35,40,44,50 /hand
Walk on Treadmill, 39 min, L2, S3.4
RomWod
Tuesday, December 27, 2016
Walk, Swing, & TGU
27 Dec 2016
Sourland Hike, 45 minutes
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack
KB Swing 5x10/hand (Russian, 35#) EMOM
TGU 1x 26,30,35,40,44 /hand
RomWod
Sourland Hike, 45 minutes
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack
KB Swing 5x10/hand (Russian, 35#) EMOM
TGU 1x 26,30,35,40,44 /hand
RomWod
Monday, December 26, 2016
Sunday, December 25, 2016
Swing, TGU, & Walk
25 Dec 2016
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#)
KB Swing 5x10/hand (Russian, 35#) EMOM
TGU 1x 26,30,35,35,35 /hand
Walk on Treadmill, 37 min, L1.5 S3.3
RomWod
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#)
KB Swing 5x10/hand (Russian, 35#) EMOM
TGU 1x 26,30,35,35,35 /hand
Walk on Treadmill, 37 min, L1.5 S3.3
RomWod
Saturday, December 24, 2016
Friday, December 23, 2016
Press, Squat, & Jump
23 Dec 2016
Warm Up: 1x SunSal A/B, Windmill 3-2-1 (26#)
Press W4
5x 45,65,85; 5x 90,100,110
False Grip Ring Row 3x6
20 rep Back Squat W4
5x 45,65,85,105; 20x 125
Jump Rope 30 sec on/30 sec off, 10 rds
RomWod
Warm Up: 1x SunSal A/B, Windmill 3-2-1 (26#)
Press W4
5x 45,65,85; 5x 90,100,110
False Grip Ring Row 3x6
20 rep Back Squat W4
5x 45,65,85,105; 20x 125
Jump Rope 30 sec on/30 sec off, 10 rds
RomWod
Thursday, December 22, 2016
Swing, TGU, & Jump
22 Dec 2016
Warm Up: 1x SunSal A/B, Windmill 3-2-1 (26#)
3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (Russian) EMOM
35,44,53,44,35
TGU 1x 35,44,53,44,35 /hand
Jump Rope 10x 30 sec on/30 sec off
RomWod
Warm Up: 1x SunSal A/B, Windmill 3-2-1 (26#)
3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (Russian) EMOM
35,44,53,44,35
TGU 1x 35,44,53,44,35 /hand
Jump Rope 10x 30 sec on/30 sec off
RomWod
Tuesday, December 20, 2016
Swing, TGU, & Walk
20 Dec 2016
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (Russian) EMOM
35,40,44,40,35
TGU 1x 30,35,40,35,30 /hand
Walk on Treadmill, 37 min, L1.5 S3.3
RomWod
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (Russian) EMOM
35,40,44,40,35
TGU 1x 30,35,40,35,30 /hand
Walk on Treadmill, 37 min, L1.5 S3.3
RomWod
Monday, December 19, 2016
Sunday, December 18, 2016
Open Gym
18 Dec 2016
Warm Up: 1x SunSal A/B, Windmill 3-2-1 (15#), Wall Ball 3-2-1 (14#)
Press W3
5x 45,55,65,75; 5x 85,95,105
20 rep Back Squat W3
5x 45,64,85,105; 20x 115
Jump Rope 30 sec on/30 sec off, 10 rds
RomWod
Warm Up: 1x SunSal A/B, Windmill 3-2-1 (15#), Wall Ball 3-2-1 (14#)
Press W3
5x 45,55,65,75; 5x 85,95,105
20 rep Back Squat W3
5x 45,64,85,105; 20x 115
Jump Rope 30 sec on/30 sec off, 10 rds
RomWod
Saturday, December 17, 2016
Friday, December 16, 2016
Swing, TGU, & Jump
16 Dec 2016
Warm Up: 1x SunSal A/B
3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (Russian) EMOM
4x35, 1x44
TGU 1x 26,35,44,53,55 /hand
Jump Rope 10x 30 sec on/30 sec off
RomWod
Warm Up: 1x SunSal A/B
3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (Russian) EMOM
4x35, 1x44
TGU 1x 26,35,44,53,55 /hand
Jump Rope 10x 30 sec on/30 sec off
RomWod
Wednesday, December 14, 2016
Tuesday, December 13, 2016
CrossFit08844
13 Dec 2016
Warm up: 1x SunSal, Burgener Warm Up
2x10 Thruster/P Snatch (45#)
2x5 Thruster/P Snatch (65#)
WOD
27-21-15-9
Thruster (65#)
Power Snatch (65#)
Time = 17:30
RomWod
Warm up: 1x SunSal, Burgener Warm Up
2x10 Thruster/P Snatch (45#)
2x5 Thruster/P Snatch (65#)
WOD
27-21-15-9
Thruster (65#)
Power Snatch (65#)
Time = 17:30
RomWod
Monday, December 12, 2016
Sunday, December 11, 2016
Open Gym
11 Dec 2016
Warm Up: 1x SunSal A/B
20 rep Back Squat W2
5x 45,64,85; 20x 105
Press W2
5x 45,55,65; 5x 80,90,100
TGU 1x 26,35,44,53,55 /hand
RomWod
Warm Up: 1x SunSal A/B
20 rep Back Squat W2
5x 45,64,85; 20x 105
Press W2
5x 45,55,65; 5x 80,90,100
TGU 1x 26,35,44,53,55 /hand
RomWod
Saturday, December 10, 2016
Friday, December 9, 2016
CrossFit08844
9 Dec 2016
Warm up: 1x SunSal, 3-2-1 Windmill/side
10-8-6 deadlift/wall ball (45,135,155) (14)
20-16-12 cal row
Open WOD 16.4
13 min Cap
55 Deadlifts (155#)
55 Wall Ball (14#)
55 Cal Row
55 Handstand Push Ups
Result = 133 reps
RomWod
Warm up: 1x SunSal, 3-2-1 Windmill/side
10-8-6 deadlift/wall ball (45,135,155) (14)
20-16-12 cal row
Open WOD 16.4
13 min Cap
55 Deadlifts (155#)
55 Wall Ball (14#)
55 Cal Row
55 Handstand Push Ups
Result = 133 reps
RomWod
Thursday, December 8, 2016
Swing, TGU, & Jump
8 Dec 2016
Warm Up: 1xSunSal
3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (35#, Russian) EMOM
TGU 1x 26,35,44,35,35 /side
Jump Rope 10x 30 sec on/30 sec off (3 chin ups)
RomWod
Warm Up: 1xSunSal
3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (35#, Russian) EMOM
TGU 1x 26,35,44,35,35 /side
Jump Rope 10x 30 sec on/30 sec off (3 chin ups)
RomWod
Wednesday, December 7, 2016
Tuesday, December 6, 2016
Walk, Swing & TGU
6 Dec 2016
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x 35,35,40,35,35 /hand (Russian) EMOM
TGU 1x 26,30,35,35,30 /side
Walk on Treadmill, 33 min, L1 S3.1
RomWod
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x 35,35,40,35,35 /hand (Russian) EMOM
TGU 1x 26,30,35,35,30 /side
Walk on Treadmill, 33 min, L1 S3.1
RomWod
Monday, December 5, 2016
Walk, Swing & TGU
5 Dec 2016
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (35#, Russian) EMOM
TGU 1x 26,30,35,40,35 /side
Walk on Treadmill, 33 min, L1 S3.1
Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (35#, Russian) EMOM
TGU 1x 26,30,35,40,35 /side
Walk on Treadmill, 33 min, L1 S3.1
Sunday, December 4, 2016
Open Gym
4 Dec 2016
Warm Up: 1x SunSal A/B, 3x5 Goblet Squat + Wall Ball (14#)
20 rep Back Squat W1
5x 45,64,85; 20x 95
Press W1
5x 45,55,65; 5x 75,85,95
Jump Rope
10x 30 sec on/30 sec off (3 chin ups)
RomWod
Warm Up: 1x SunSal A/B, 3x5 Goblet Squat + Wall Ball (14#)
20 rep Back Squat W1
5x 45,64,85; 20x 95
Press W1
5x 45,55,65; 5x 75,85,95
Jump Rope
10x 30 sec on/30 sec off (3 chin ups)
RomWod
Friday, December 2, 2016
Walk, Swing & TGU
2 Dec 2016
Warm Up: 1xSunSal
Walk on Treadmill, 30 min, L1 S3
3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (35#, Russian) EMOM
TGU 1x 26,30,35,30,26 /side
RomWod
Warm Up: 1xSunSal
Walk on Treadmill, 30 min, L1 S3
3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (35#, Russian) EMOM
TGU 1x 26,30,35,30,26 /side
RomWod
Thursday, December 1, 2016
Jump, Swing & TGU
1 Dec 2016
Warm Up: 1xSunSal
Jump Rope 10x 30 sec on/30 sec off
3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (35#, Russian) EMOM
TGU 1x 26,35,44,35,26 /side
Warm Up: 1xSunSal
Jump Rope 10x 30 sec on/30 sec off
3x5 KB Halo,Goblet Squat,Glute Bridge
KB Swing 5x10/hand (35#, Russian) EMOM
TGU 1x 26,35,44,35,26 /side
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