Walk

31 Dec 2016

Walk on Treadmill, 39 min, L2 S3.4

RomWod

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

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

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

Walk

26 Dec 2016

Walk on Treadmill, 39 min, L2 S3.4

RomWod

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

Walk

24 Dec 2016

Walk on Treadmill, 37 min, L1.5 S3.3

RomWod

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

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

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

Walk

19 Dec 2016

Walk on Treadmill, 37 min, L1.5 S3.3

RomWod

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

Walk

17 Dec 2016

Walk on Treadmill, 35 min, L1 S3.2

Yin Yoga 45 minutes

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

Walk & TGU

14 Dec 2016

Walk on Treadmill, 35 min, L1 S3.2

TGU 1x 26,30,35,30,26 /hand

RomWod

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

Walk

12 Dec 2016

Walk on Treadmill, 35 min, L1.5 S3.2

RomWod

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

Walk

10 Dec 2016

Walk on Treadmill, 33 min, L1 S3.1

RomWod

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

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

Walk

7 Dec 2016

Walk on Treadmill, 33 min, L1 S3.1

RomWod

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

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

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

Walk

3 Dec 2016

Walk on treadmill, 30 min, L1 S3

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

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

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

Open Gym

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

Yoga

28 Oct 2016

Yoga 1 hour

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

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

@ 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

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

Yoga

22 Oct 2016

Yoga 1 hour

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

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

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

Swim

13 Oct 2016

Swim 20 minutes

Swim

13 Oct 2016

Swim 20 minutes

Swim

12 Oct 2016

Swim 20 minutes

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

Yoga

9 Oct 2016

Yoga 1 hour

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

Yoga

7 Oct 2016

Yoga 1 hour

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

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

Yoga

4 Oct 2016

Yoga 1 hour

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

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

Yoga

1 Oct 2016

Yoga 1 hour

CrossFit08844

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

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

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

Yoga

27 Sep 2016

Yoga 1 hour

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

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

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

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

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

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

Hike

17 Sep 2016

Sourland Hike, 45 minutes, 2.5 miles

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

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

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

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

Hike

12 Sep 2016

Sourland Hike, 45 minutes, 2.5 miles

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

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

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

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

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

Sourland Hike

6 Sep 2016

Warm Up: 1x SunSal A/B

Sourland Hike 2.4 miles

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

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

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

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

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

KB W5 D2

31 July 2016

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

KB W5 D2
KB Swing (Russian, 53#) EMOM 22 minutes, 10 reps

RomWod

KB W5 D1

29 July 2016

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

KB W5 D1
KB Swing (Russian, 53#) EMOM 18 minutes, 10 reps

RomWod

CrossFit08844

28 July 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
1x 5 Hi Hang Power Clean/5 Hang P Clean/5 P Clean (45#)
2x 5 Squat Clean (75, 95)

WOD
400m Run
21 Squat Clean (75#)
9 Burpees w/lat hop over bar
400m Run
15 Squat Clean (95#)
15 Burpees w/lat hop over bar
400m Run
9 Squat Clean (115#)
21 Burpees w/lat hop over bar

Time: 31:41

RomWod

Hex Deadlift 5/3/1 W12

27 July 2016

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

Hex Deadlift 5/3/1 W12
5x bar (60#),170,220,240,270,300
5x240x5

RomWod

KB W4 D3

26 July 2016

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

KB W4 D3
KB Swing (Russian, 53#) EMOM 18 minutes, 10 reps

RomWod

KB W4 D2

24 July 2016

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

KB W4 D2
KB Swing (Russian, 53#) EMOM 20 minutes, 10 reps

RomWod

Hex Deadlift 5/3/1 W11

23 July 2016

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

Hex Deadlift 5/3/1 W11
5x bar (60#),170,200,225,255,285
5x225x5

RomWod

KB W4 D1

22 July 2016

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

KB W4 D1
KB Swing (Russian, 53#) EMOM 16 minutes, 10 reps

RomWod

CrossFit08844

20 July 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2x 5 Power Clean/5 Front Squat/5 Hang Squat Clean (45#)
3x 1 (Power Clean/Front Squat/Hang Squat Clean) (65#)

WOD
6 x 1 (Power Clean/Front Squat/Hang Squat Clean) 85#
5 x 1 (Power Clean/Front Squat/Hang Squat Clean) 95#
4 x 1 (Power Clean/Front Squat/Hang Squat Clean) 105#
3 x 1 (Power Clean/Front Squat/Hang Squat Clean) 115#
2 x 1 (Power Clean/Front Squat/Hang Squat Clean) 125#
1 x 1 (Power Clean/Front Squat/Hang Squat Clean) 135#
1 x 1 (Power Clean/Front Squat/Hang Squat Clean) 145#
1 x 1 (Power Clean/Front Squat/Hang Squat Clean) 155#

RomWod

KB W3 D3

19 July 2016

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

KB W3 D3
KB Swing (Russian, 53#) EMOM 16 minutes, 10 reps

RomWod

CrossFit08844

18 July 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2x 10 Deadlifts (45#)/10 Box Jumps/1 minute double under

2x5 Deadlift (135,185)

WOD

3 rounds for time of:
15 Deadlifts (185#)
15 Box Jumps (24in)
200 Singles

Time: 13:23

RomWod

Open Gym

17 July 2016

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

KB W3 D2
KB Swing (Russian, 53#) EMOM 18 minutes, 10 reps

RomWod

CrossFit08844

15 July 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2 x 3 Pull Up/3 Ring Dips/3 Parallette Pass Thru

WOD 17 min AMRAP
15 Pull Ups
15 Ring Dips
15 Parallette Pass Thru's

Result = 2 rds + 23 reps

RomWod

CrossFit08844

14 July 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2 x 250m Row/10 DB Thrusters/10 Burpees

Strength: Back Squat 6x5 (33x1 Tempo)
95,105,110,115,120,125

WOD 20 min cap
500m Row
40 DB Thrusters (30#/hand)
30 Burpees

Time: 13:10

RomWod

Hex Deadlift 5/3/1 W10

13 July 2016

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

Hex Deadlift 5/3/1 W10
5x bar (60#),170,210,240,270
5x210x5

RomWod

KB W3 D1

12 July 2016

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

KB W3 D1
KB Swing (Russian, 53#) EMOM 14 minutes, 10 reps

RomWod

KB W2 D3

9 July 2016

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

KB W2 D3
KB Swing (Russian, 53#) EMOM 14 minutes, 10 reps

RomWod

CrossFit08844

8 July 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
3 x 15 Hollow Rocks/15 Supermans/20 sec Plank

WOD 20 min cap
10 rds
50 Singles
5 Burpees
10 CTB Pull Ups

Result @ cap = 6 rds + 50 Singles + 5 Burpees

RomWod

KB W2 D2

7 July 2016

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

KB W2 D2
KB Swing (Russian, 53#) EMOM 16 minutes, 10 reps

RomWod

Hex Deadlift 5/3/1 W9

6 July 2016

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

Hex Deadlift 5/3/1 W9
5x bar (60#),170,200,235,265,295
5x235x5

RomWod

KB W2 D1

5 July 2016

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

KB W2 D1
KB Swing (Russian, 53#) EMOM 12 minutes, 10 reps

RomWod

Open Gym

3 July 2016

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

KB W1 D3
KB Swing (Russian, 53#) EMOM 12 minutes, 10 reps

RomWod

GMB Rings 1 W14 D1

2 July 2016

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

GMB Rings 1 W14 D1
Pike Up 2 Inverted Hang 2 Skin the Cat 2 Pike 2 Inverted Hang 2 Low LSit 1x5
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x5

Med Ball Twists 3x10 (20#)
Farmers Walk 55#/hand x 3

RomWod

CrossFit08844

1 July 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crawls,crab turns)
2 x 10 Wall Balls/SDHP/Box Jumps/Push Press

WOD 25 min cap
3 rds
400m Run
25 Wall Balls
25 SDHP (75#)
25 Box Jumps (20 in)
25 Push Press (75#)
Plus an extra 400m Run

Result @ cap = 2 rds + 400m Run + 7 Wall Balls
RomWod

KB W1 D2

30 June 2016

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

KB W1 D2
KB Swing (Russian, 53#) EMOM 14 minutes, 10 reps

RomWod

Hex Deadlift 5/3/1 W8

29 June 2016

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

Hex Deadlift 5/3/1 W8
5x bar (60#),170,200,220,250,280
5x220x5

RomWod

GMB Rings 1 W13 D3

28 June 2016

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

GMB Rings 1 W13 D3
Pike Up 2 Inverted Hang 2 Skin the Cat 2 Pike 2 Inverted Hang 2 Low LSit 1x7
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x7

Med Ball Twists 3x10 (20#)

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

RomWod

GMB Rings 1 W13 D2

25 June 2016

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

GMB Rings 1 W13 D2
Pike Up 2 Inverted Hang 2 Skin the Cat 2 Pike 2 Inverted Hang 2 Low LSit 1x7
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x7

Med Ball Twists 3x5 (20#)

RomWod

CrossFit08844

24 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crab turns)
2 x 30 Singles/4 Burpees
3 x 5 Power Snatch (35,55,85)

WOD
5 rds
10 Power Snatch (85#)
10 Burpees
60 Singles

Time: 14:51

RomWod

GMB Rings 1 W13 D1

23 June 2016

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

GMB Rings 1 W13 D1
Pike Up 2 Inverted Hang 2 Skin the Cat 2 Pike 2 Inverted Hang 2 Low LSit 1x10
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x10

Med Ball Twists 3x5 (10, 14, 20#)

RomWod

Hex Deadlift 5/3/1 W7

22 June 2016

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

Hex Deadlift 5/3/1 W7
5x bar (60#),170,205,235,265
5x205x5

RomWod

CrossFit08844

21 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crab turns)
10 x Front Squat
5 x High Hang Squat Clean/Hang Squat Clean/Squat Clean

Prep: Clean (Full)
2 sets of 5 touch and go reps
Build to opening weight for workout (set of 10 reps)

WOD
Clean (Full)
10-5-3-1-1-1-3-5-10
These are touch and go reps for all sets.
Rest 3 minutes b/w sets
85,95,115,135,145,155(f),135,115,95

RomWod

CrossFit08844

20 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (crab turns)
2x 10 Cal Row, 10 Wall Ball, 10 Step Ups
2x 5 Push Jerk (45,95)

WOD
17 Min Cap
50 Cal Row
50 Wall Ball
50 Push Jerk (95#)
50 Step Ups

Result = 165 reps at cap

RomWod

Open Gym

19 June 2016

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

GMB Rings 1 W12 D3
Pull Up 2 Inverted Hang 2 Skin the Cat 2 Roll 2 Chin 2 Low LSit 2 ->
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x5

Max static Pull Hold x 5

Vitamin - Jumps (High, Turn, Long)

Med Ball Twists 3x5 (10, 14, 20#)

RomWod

CrossFit08844

17 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Bear Crawls, etc.)
2x 5 Thruster (45,65)/ Band Pull Up, 10 Cal Row

WOD
20 Min Cap
20 Thruster (65#)
40 Band Pull Up
60 Cal Row
40 Band Pull Up
20 Thruster (65#)

Time: 17:18

RomWod

CrossFit08844

16 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Rolls, etc.)
3x 5 Hang Power Snatch 35,45,65

WOD
3 rds
150 Singles
15 Burpees with lat hop over bar
15 Hang Power Snatch (65#)

Time: 16:59

RomWod

Hex Deadlift 5/3/1 W6

15 June 2016

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

Hex Deadlift 5/3/1 W6
5x bar (60#),170,200,230,260,290
5x230x5

RomWod

Burpee & Kettlebell Swing

14 June 2016

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

WOD
10 Burpees, 1 KB Swing (53#, Russian)
9 Burpees, 2 KB Swing
...
1 Burpee, 10 KB Swing

Time: 8:37

Sourland hike 1.4 miles

RomWod

Open Gym

12 June 2016

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

GMB Rings 1 W12 D2
Pull Up 2 Inverted Hang 2 Skin the Cat 2 Roll 2 Chin 2 Low LSit 2 ->
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x10

RomWod

GMB Rings 1 W12 D1

11 June 2016

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

GMB Rings 1 W12 D1
Pull Up 2 Inverted Hang 2 Skin the Cat 2 Roll 2 Chin 2 Low LSit 1x10
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x10

RomWod

Hex Deadlift 5/3/1 W5

10 June 2016

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

Hex Deadlift 5/3/1 W5
5x bar (60#),170,200,215,245,275
5x215x5

RomWod

CrossFit08844

9 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin (Forward Roll, Bear Crawls)
3x 100m Row/50 Singles

WOD
1K Row
200 Singles
1 mile Run

Time: 16:32

RomWod

Open Gym

4 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin D3 (Shoulder Stand)

GMB Rings 1 W11 D3
MU 2 LSit 2 Shoulder Stand 2 Fall Back Chin 2 Low LSit 1x10

RomWod

GMB Rings 1 W11 D2

4 June 2016

Warm Up: 1x SunSal A/B, GMB Vitamin D2 (Rolls)

GMB Rings 1 W11 D2
Pull Up 2 Inverted Hang 2 Skin the Cat 2 Roll 2 Chin 2 Low LSit 1x10
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x5

Hex Deadlift 5/3/1 W4
5x bar (60#),170,200,230,260
5x200x5

RomWod

GMB Rings 1 W11 D1

3 June 2016

Warm Up: GMB Vitamin D1 (Bear Crawls)

GMB Rings 1 W11 D1
MU 2 LSit 2 Shoulder Stand 2 LSit 1x8
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x8

RomWod

CrossFit08844

2 June 2016

Warm Up: 1x SunSal A/B, 3x10 trunk
1 minute Double Under/4 Burpees/3 Pull Ups

WOD
AMRAP 15 minutes:
100 Singles
15 Burpees
5 Strict Pull up

Result = 5 rds + 30 reps

RomWod

CrossFit08844 (@Home)

1 June 2016

Warm Up: 1x SunSal A/B, 3x10 trunk
5x HP Clean/Press/HPC/PP/PC/PJ/PC+PJ (45#)

Strength: Power Clean 8x1 (1 rep every 2 minutes)
85,95,115,125,135,145,155,165(f)

WOD
Grace
10 Clean & Jerk (95#)

Time: 5:22

RomWod

CrossFit08844

31 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk
3x 10 Thrusters/HP Clean/SDHP
2x 5 Thruster/HP Clean/SDHP (65,75)

WOD
AMRAP 15 minutes
5 Thrusters (75#)
7 Hang Power Clean
10 Sumo Deadlift High Pull

Result = 6 rds + 17 reps

RomWod

Sourland Hike

30 May 2016

Warm Up: 1x SunSal A/B

Sourland hike, 2 miles

RomWod

Row

26 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk

Row 10x250m Intervals, 1 minute rest btwn sets

Time: 19:39

RomWod

CrossFit08844

25 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk
3x 10 Hollow Rocks/10 Mountain Climbers/20 Sec Plank
3x 5 OHS (pvc,46,65)

WOD
AMRAP 17 minutes
10 Strict Handstand Push Ups
15 Overhead Squats (65#)
60 Singles

Result = 2 rds + 5 reps

RomWod

CrossFit08844

24 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk, 3x5 Push Ups/Squat

WOD
5 rds, 3 min rest btwn rds
20 Pull Ups
30 Push Ups
40 AbMat Sit Ups
50 Squats

Time: 52:27

RomWod

Open Gym

22 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk, 3x5 Push Up

GMB R1 W10 D3
Pull Up 2 Inverted Hang 2
Skin the Cat 2 Roll 2 Chin 2
Jump MU 2 Low LSit 1x10

MU 2 LSit 2 Low LSit 2
MU 2 Roll Back 2 Chin 2 Low LSit 1x5

RomWod

GMB Rings 1 W10 D2 & Hex Deadlift 5/3/1 W3

21 May 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat

GMB Rings 1 W10 D2
MU 2 LSit 2 Shoulder Stand 2 LSit 1x5
MU 2 LSit 2 Fall Back Chin 2 Low LSit 1x5

Hex Deadlift 5/3/1 W3
5x bar (60#),170,200,225,255,285
5x225x5

RomWod

GMB R1 W10 D1 & Helen @ Box

20 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk, 3x5 Push Up

GMB R1 W10 D1
Pull Up 2 Inverted Hang 3x3
Skin the Cat 2 Roll 2 Chin 3x3
Jump MU 2 Low LSit 3x3

MU 2 LSit 2 Low LSit 3x3
MU 2 Roll Back 2 Chin 2 Low LSit 3x3

Warm Up: 2x 200m Run/5 KB Swing (53#)/3 Pull Ups

WOD
"Helen"
Three rounds for time of:
Run 400 meters
21 Kettlebell Swings (53#)
12 Pull Ups

Time: 14:47

RomWod

Row

19 May 2016

Warm Up: 1x SunSal A/B

Easy 3K Row, 15 minutes

RomWod

CrossFit08844

18 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk
3x 10 Hollow Rock/10 Heel Touch Twist/20 sec Plank
2x 10 Cal Row/5 Push Up/10 KB Swing/5 Push Up

WOD
100 Cal Row
50 Push Ups
100 KB Swing (Russian, 53#)
50 Push Ups

Time: 20:55

RomWod

CrossFit08844

17 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk, 3x5 Squat/Push Up
2x 10 Wall Ball/3 T2B
3x5 Power Snatch 45,65,85

WOD
3 rds
30 Wall Balls (14#)
20 Hanging Knee Raise
10 Power Snatch (95#)

Time: 14:05

RomWod

Open Gym

15 May 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up, 3x50 Singles

GMB Rings 1 W9 D3
Inverted Pike Roll2Chin 5x3
Inverted Skin the Cat Roll2Chin 3x3
Chin Ups 3x5

DU attempts 3x5

RomWod

GMB Rings 1 W9 D2

14 May 2016

Warm Up: Cleaning out and planting the garden

GMB Rings 1 W9 D2
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x2
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

DU attempts 5x5

RomWod

GMB Rings 1 W9 D1 & Hex Deadlift 5/3/1 W2

12 May 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up

GMB Rings 1 W9 D1
Inverted Pike Roll2Chin 5x3
Inverted Skin the Cat Roll2Chin 1x5
Chin Ups 3x5

Hex Deadlift 5/3/1 W2
5x bar (60#),170,190,210,240,270
5x210x5

RomWod

CrossFit08844

11 May 2016

Warm Up: 1x SunSal A/B, 3x10 trunk, 3x5 Squat/Push Up
Practice HSPU/Pull up/Pistols

WOD
AMRAP in 20 minutes:
1,2,3,4,5...Strict Handstand Pushup
1,2,3,4,5...Strict Pull Up
1,2,3,4,5...Alternating Pistols/Leg

Continue climbing the ladder as high as possible for 20 minutes.

Result: 7 rds + 3 reps

RomWod

CrossFit08844

10 May 2016

Warm Up: 3x10 trunk, 3x5 Squat/Push Up, 1x SunSal A/B
2x 12 Deadlift/9 Hang P Clean/6 Push Jerk

Prep
2x 9-6-3 Deadlift/Hang P Clean/Push Jerk (65,95)

WOD
DT
5 rounds for time:
12 Deadlift (105#)
9 Hang Power Clean
6 Push Jerk

Time: 10:10

RomWod

Open Gym

8 May 2016

Warm Up: 1x SunSal A/B, 3x10 Trunk, 3x5 Squats/Push Ups, 2x50 Singles

GMB Rings 1 W8 D3
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x2
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

DU attempts 6x5

RomWod

CrossFit08844

6 May 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Squats/Push Ups
2x 300m Row/5 Thrusters (45#)

WOD
Jackie
1000m Row
50 Thrusters (45#)
30 Pull Ups

Time: 12:02

RomWod

CrossFit08844

5 May 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk
2x 8 KB Swings/4 Burpee Box Jump Overs

Strength: Front Squat (33X1 tempo): 3-3-3-3-3-3
Pause for 3 full second in the bottom / Perform a set every 2 minute
95,105,115,125,135,145

WOD
AMRAP in 8 minutes:
8 KB Swings (53#)
4 Burpee Box Jump Overs (24in)

Result = 7 rds + 4 reps

RomWod

Hex Deadlift 5/3/1 W1

4 May 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat

Hex Deadlift 5/3/1 W1
5x bar (60#), 170,195,225,255
5x195x5

RomWod

CrossFit08844

3 May 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
1 minute DU practice, 3 T2B, 5 Thrusters/5 Squat Clean Thrusters

PREP: Squat Clean Thruster 2x5 65,95

WOD
3 rounds for time:
200 Singles
25 Hanging Knee Raises
10 Squat Clean Thrusters (95#)

Time: 16:58

RomWod

Open Gym

1 May 2016

Warm Up: 1x SunSal A/B, 3x10 Trunk, 3x5 Push Ups, 3x50 Singles

GMB Rings 1 W8 D2
Inverted Pike Roll2Chin 5x3
Inverted Skin the Cat Roll2Chin 1x5
Chin Ups 3x5

DU Attempts 3x3

RomWod

GMB Rings 1 W8 D1

30 Apr 2016

Warm Up: 1x SunSal A/B, 3x10 Trunk, 3x5 Push Ups, 3xDU

GMB Rings 1 W8 D1
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x1
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

DU attempts 6x3
Straight Leg Raise 3x10
MU Pull & Dip 2x5 (2x35# KBs)

RomWod

CrossFit08844

28 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
2x 15 DL/12 Lunge/9 PJ (45#)
2x 5 DL/6 Lunge/5 PJ (55,75)

WOD
5 rds:
15 Deadlifts (85#)
12 Front Rack Reverse Lunge
9 Push Jerks

Time: 14:38

RomWod

CrossFit08844

27 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
2x 15 Hollow Rock/15 Jackknife/30 sec Plank(Elbows)

Strength: Back Squat (30X1 tempo) 3-3-3-3-3-3-3-3
95,115,135,145,155,165,175,185

WOD
"Death By Burpees"
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees

Continue in this fashion until you can no longer complete the number of reps in the given minute

Result = 11 rds + 9 reps

RomWod

CrossFit08844

26 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
2x 10 Hang Power Clean (45#), DU, 3 Pull Ups
2x5 Hang Power Clean (95,115)

WOD
15 min AMRAP:
110 Singles
15 Pull ups
5 Hang Power Clean (115#)

Result = 4 rds + 60 reps

RomWod

Open Gym

24 Apr 2016

Warm Up: 1x SunSal A/B, 3x10 Trunk, 3x5 Push Ups, 3x50 Singles

GMB Rings 1 W7 D3
Inverted Pike Roll2Chin 5x3
Inverted Skin the Cat Roll2Chin 1x7
Chin Ups 3x5

DU Attempts 3x5
Easy 2K Row, 10:00

RomWod

CrossFit08844

23 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat

WOD
Partner 20 min AMRAP:

Partner A – Row 500,
Partner B – AMRAP of “Fran”
21-15-9 of:
Thrusters (30# DBs)
Pull ups

when partner A finishes the row, the partner B picks up “Fran” where partner A left off.

Score is total distance and rounds of Fran + extra reps.

Result = 2 rds + 31 reps, 3498m

RomWod

GMB Rings 1 W7 D2

22 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W7 D2
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x2
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

RomWod

CrossFit08844

21 Apr 2016

Warm Up: 400m Run, 1x Sun Salutation A/B, 400m Run

WOD
20 min cap
1 mile run (took 8 minutes)
In remaining time:
AMRAP
5 Strict Pull Ups
5 Handstand Push Ups

Result = 5 rds + 8 reps

RomWod

CrossFit08844

20 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
3x 15 Hollow Rock/Superman, 20 Sec Plank

Strength: Hang Power Clean 3-3-2-2-1-1-1-1-1
65,85,95,115,135(f),135,115,115,115

WOD
3 rds
150 Singles
Hang Power Clean (95#)
Burpees w/Lateral Hop Over Bar

Time: 14:24

RomWod

CrossFit08844

19 Apr 2016

Warm Up: 1x Sun Salutation A/B, 3x10 Trunk, 3x5 Push Up/Squat
2x15 Thruster (45#)/3 T2B

WOD
21-18-15-12-19
Hanging Knee Raise
Thruster (65#)

Time: 12:29

RomWod

Open Gym

17 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups, 3x50 Singles

GMB Rings 1 W7 D1
Inverted Pike Roll2Chin 5x3
Inverted Skin the Cat Roll2Chin 3x2, 2x3
Chin Ups 3x5

DU Attempts 3x5

RomWod

GMB Rings 1 W6 D3

16 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W6 D3
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x1
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

Muscle-Up Pull & Dip (2x35# KBs) 3x5

Bike 4 miles 19:35

RomWod

Helen (alone @ box)

15 Apr 2016

Warm Up: 3x10 trunk, 3x5 Push Ups/Squats
3x 5 OHS (pvc)/200m Run
3x 5 KB Swing (53#)/3 Pull Ups

WOD
"Helen"
Three rounds for time of:
Run 400 meters
21 Kettlebell Swings (53#)
12 Pull Ups

Time: 14:52

RomWod

GMB Rings 1 W6 D2

14 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W6 D2
Inverted Pike Roll2Chin 3x5
Inverted Skin the Cat Roll2Chin 10x1
Chin Ups 3x5

MU Pull & Dip (55#) 3x5

RomWod

GMB Rings 1 W6 D1

12 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W6 D1
Baby Muscle-Ups 3x5
Tuck2Tuck Bent Arm Stand 5x1
LSit2Dips 3x5
Inverted Push Ups 3x5
Push Ups 3x5

Muscle-Up Pull & Dip (55#) 3x5

RomWod

Open Gym

9 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Up, 3x50 Singles

GMB Rings 1 W5 D3
Dips 3x5
Tuck2Tuck Shoulder Stand 3x2
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x5
LSit 3x20cnt

6x5 DU attempts

RomWod

CrossFit08844

9 Apr 2016

Warm Up: 3x10 Trunk

Partner WOD
13 min AMRAP
55 Push Ups
55 Cal Row
55 Wall Ball
55 Deadlift (185#)

Result = 1 rd + 50 reps

GMB Rings 1 W5 D2

8 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W5 D2
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

RomWod

CrossFit08844

7 Apr 2016

Warm Up: 3x10 Trunk
3x10 Hollow rock/Hand Release Push up/Superman

Prep: Thruster : 5x 45,65

WOD
For time
1000m Row, then
3 Rds of:
15 Thrusters (65#)
120 Singles

RomWod

CrossFit08844

6 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Squats/Push Ups
3x 5 Box Jumps/5 Power Clean

Strength: Power Clean
3-3-3-2-2-2-1-1-1(40%-50-60-70-75-80-85-90-95)
Perform a set every 2 minutes
85,95,105,115,135,145,155,165,175(f)

WOD
10 min cap
For time:
10-20-30
Power Cleans(115#)
Box Jump(24")

Result @ cap = 90 reps

RomWod

CrossFit08844

5 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Squats/Push Ups
3x 10 Hollow Rock/10 Jackknife/20 sec Plank (Elbows)

Prep

3x 1 minute DU/5 KBS/5 Push press/5 Front Squat
b/w sets, practice your Handstand PU

WOD CAP:15mintes

60 Singles
30 Handstand PU
30 KBS(53#)
30 Front Squats(95#)
30 TTB
30 Push Press(95#)
30 KBS(53#)
30 Handstand PU
60 Singles

Result @ cap = 110 reps (20 Front Squats)

RomWod

Open Gym

3 Apr 2016

Warm Up: 3x10 Trunk, 3x5 Push Up, 3x50 Singles

GMB Rings 1 W5 D1
Dips 3x5
Tuck2Tuck Shoulder Stand 3x2
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x5
LSit 3x15cnt

6x5 DU attempts

RomWod

CrossFit08844 & GMB Rings 1 W4 D3

2 Apr 2016

Warm Up: 3x5 Push Press (45,65,85), 3x Singles

WOD
In teams of 2, each partner will complete their round before move onto next round.
Second partner can begin their part of round as soon as their partner finish their double unders.

For time:
1 round of:
200 Singles
50 Squats
25 Push Press (95#)

Then, 2 rounds of:
120 Singles
30 Squats
15 Push Press

Then, 3 rounds of:
80 Singles
20 Squats
10 Push Press

Time: 23:43

GMB Rings 1 W4 D3
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

DU practice

RomWod

CrossFit08844

31 Mar 2016

Warm Up: 3x 5 Front Squats/5 Push Press/Double Under

Strength: Push press : 5-3-3-2-2-1-1
95,115,125,135,145,155,165 (f)

WOD
13 minute AMRAP:
9 Front Squats(95#)
60 Singles

Result = 7 rds + 9 reps

RomWod

CrossFit08844

30 Mar 2016

Warm Up: 3x10 Trunk
3x 100m Row/10 Wall Balls (14#)/10 Deadlift (45#)

Prep: Deadlift: 5x 135,155,185

WOD
For time:
2000m Row
50 Wall Ball(14#)
30 Deadlift(185#)

Time: 17:46

RomWod

GMB R1 W4D2

25 Mar 2016

Warm Up: Row 2K easy, 10 min

GMB Rings 1 W4 D2
Dips 3x5
Tuck2Tuck Shoulder Stand Prep 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x5
LSit 3x15cnt

RomWod

CrossFit08844

28 Mar 2016

Warm Up: 3x5 Deadlift/Power Clean/Front Squat/Push Press (45#)

WOD
OPEN WOD 16.5 (same as 14.5)
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Bar Facing Burpees

Time: 35:33
(2 minutes slower than 14.5)

GMB Rings 1 W4 D1

27 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W4 D1
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

Row 4x500m Intervals, 1 minute rest btwn sets
Time: 11:43, Rate: 2:10/500

RomWod

Row

26 Mar 2016

Warm Up: 3x10 Trunk, 3xDU

Row 6x500m Intervals, 1 minute rest btwn sets
Time: 18:06, Rate: 2:07/500m

RomWod

GMB Rings 1 W3 D3

25 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

GMB Rings 1 W3 D3
Dips 3x5
Tuck2Tuck Shoulder Stand Prep 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x5
LSit 3x15cnt

Row 8x250m Intervals, 1 minute rest between sets
Time: 14:59, Rate: 1:57/500m

RomWod

GMB Rings 1 W3 D2

23 Mar 2016

Warm Up: 3x10 Trunk
Hollow Hold 5 sec on/10 sec off, 8 rds
Arch Hold 5 sec on/10 sec off, 8 rds

GMB Rings 1 W3 D2
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

Row 4x500m Intervals, 1 minute rest btwn sets
Time: 12:11

RomWod

CrossFit08844

22 Mar 2016

Warm Up: 3x10 Trunk
10-8-6 Front Squat (45#), 3x3 Pull Ups

Strength: Front Squat 6x3 (3x1 tempo)
95,115,135,145,155,165

WOD
10-9-...-2-1
Front Squat (85#)
Pull Ups

Time: 15:20

RomWod

GMB Rings 1 W3 D1 & Open WOD 16.4

21 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Squats/Push Ups

GMB Rings 1 W3 D1
Dips 3x5
Tuck2Tuck Shoulder Stand Prep 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x3
LSit 3x10cnt

Walking Lunge 6x5/leg
Pistols (foot tucked) 6x3/leg

Open WOD 16.4
13 min Cap
55 Deadlifts (225#)
55 Wall Ball
55 Cal Row
55 Handstand Push Ups

Result = 98 reps

RomWod

GMB Rings 1 W2 D3

17 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups/Squats, 3x50 Singles

GMB Rings 1 W2 D3
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

Candlestick2Squat 3x10
DU 3x5

RomWod

GMB Rings 1 W2 D2

16 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Squats/Push Ups, 3xDU

GMB Rings 1 W2 D2
Dips 3x5
Tuck2Tuck Shoulder Stand 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x3
LSit 3x10cnt

Walking Lunge 6x5/leg
Pistols to box 6x2/leg

Jump Rope 3 minutes
KB Swing (35#), 50 reps, single arm, switch at 5 reps

RomWod

GMB Rings 1 W2 D1

13 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups/Squats, 3x50 Singles

GMB Rings 1 W2 D1
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

Candlestick2BottomSquat 3x5 (1 mats)
Candlestick2Squat 3x5 (2 mats)
DU 3x5

Jump Rope 3 minutes

RomWod

GMB Rings 1 W1 D3

12 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Squats/Push Ups

GMB Rings 1 W1 D3
Dips 3x5
Tuck2Tuck Shoulder Stand 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x3
LSit 3x10cnt

Walking Lunge 6x5/leg
Pistols to box 6x2/leg

Jump Rope 3 minutes, 1 minute rest, 1 minute DU

RomWod

CrossFit08844

11 Mar 2016

Warm Up: 3x10 Trunk, 3xDU

Open WOD 16.3
10 Power Snatch (75#)

Muscle Up & Double Under

10 Mar 2016

Warm Up: 3x10 Trunk

Hollow Hold 8x5 sec, 10 sec rest
Arch Hold 8x5 sec, 10 sec rest

5 rds
5 MU attempts (back on ground)
Max DU

RomWod

GMB Rings 1 W1 D2

9 Mar 2016

Warm Up: 3x10 Trunk, 3xDU

GMB Rings 1 W1 D2
Inverted Row (Tuck) 3x5
Inverted Tuck Roll2Chin up 3x5
Chin Ups 3x5

Candlestick2Squat 3x10
DU 3x5

RomWod

GMB Rings 1 W1 D1

8 Mar 2016

Warm Up: 3x10 Trunk, 3xDU

GMB Rings 1 W1 D1
Dips 3x5
Tuck2Tuck Shoulder Stand 3x3
Inverted Push Ups 3x5
Push Ups 3x5
Jump2Dip 3x3
LSit 3x10cnt

Pistols to box 6x2/leg

RomWod

Gaux W9 D2

7 Mar 2016

Warm Up: 3x10 Trunk, 3x5 Push Up, 3xDU

Gaux W9 D2
4 rds not for time:
25 AbMat Sit Ups
8 Ice Cream Makers
15 Evil Wheels
Max Strict Pull Ups (5,5,5,5)
(DU)

50 KB Swing (35#), Single Arm 5R/5L 1:48

Back Squat (35#) 3x10

RomWod

Open Gym

4 Mar 2016

Warm Up: 3x10 Trunk, 3xDU, 3x5 Squat/Push Up

Open WOD 16.2 (repeat)
AMRAP 4 minutes
25 Toes 2 Bar
50 Double Under
15 Squat Clean (135#)

Result = 38 reps (13 DU) Did worse (ugh)

RomWod

CrossFit08844

3 Mar 2016

Warm Up: 3x10 Trunk, 3xDU, 3x5 Squat/Push Up

Open WOD 16.2
AMRAP 4 minutes
25 Toes 2 Bar
50 Double Under
15 Squat Clean (135#)

Result = 43 reps (18 DU)

RomWod

Gaux W9 D1

2 Mar 2016

Warm Up: 3x10 Trunk, 3xDU, 3x3 Pull Up

Gaux W9 D1
4 rds not for time:
25 Supermans
5 Skin the Cats
Max Free Standing Handstand
5 MU Tries (back on ground)

RomWod

Open Gym

28 Feb 2016

Warm up: 3x10 Trunk, 3x5 Push Ups/Squats
25 ft Walking OHD Lunge (pvc,45,65,85)


Workout 16.1
20-min. AMRAP (Rxd):
25-ft. overhead lunge (95#)
8 burpees
25-ft. overhead lunge (95#)
8 chest-to-bar pull-ups

Result = 85 reps (3 rds + 7 reps)

RomWod

Gaux W8 D4 & KBSS W4 D1

24 Feb 2016

Warm Up: 3x10 Trunk

Gaux W8 D4
4 rds not for time:
Max Strict Pull Ups (6,6,6,6)
3 Front Levers
12 Dips
Max Free Standing Handstand
TGU 1/Side (25#)

KBSS W4 D1
KB Swing 8x10 (44#) 3:56

RomWod

CrossFit08844

23 Feb 2016

Warm up: 3x10 Trunk, 3x5 Squat, DU
3x10 Squat/Sit Up/30sec Plank
3x5 Thruster/Hang Power Snatch (45,65,75)

WOD
AMRAP 10 minutes
10 Thruster (75#)
5 Burpees
10 Hang Power Snatch (75#)
5 Burpees

Result = 2 rds + 15 reps

RomWod

Open Gym

21 Feb 2016

Warm up: 3x10 Trunk, 3x5 Push Ups, 3xDU

Gaux W8 D3
4 rds not for time
Max Strict Pull Ups (8,8,8,8)
7 Ring Ice Cream Makers
25 GHD Hip Extensions
(DU)

RomWod

CrossFit08844 & Gaux W8 D2

19 Feb 2016

Warm up: 3x10 Trunk, 2x200m Row

WOD
In teams of 2:
Row 5000 meters
* Switch every 250 meters

Time: 21:33

Gaux W8 D2
4 rds not for time
3 Strict Handstand Push Ups
8 Strict KB Press (35#)
10 V-Ups
Max Lsit Hold (sec: 30,20,15,15)

RomWod

CrossFit08844

19 Feb 2016

Warm up: 3x 5 Deadlift (45#)/Walking Lunges/Burpees

Prep: Deadlift: 5x 135,185

WOD

21-15-9 reps for time of:
Deadlifts (185#)
Overhead walking-lunge steps (45# Plates)
Burpees jumping over the barbell

Time: 15:58

RomWod

CrossFit08844

18 Feb 2016

Warm up: 3x10 Trunk, 3x5 Squats
3x DU, P Snatch

WOD
Open 14.1
AMRAP 10 minutes
30 Double Unders
15 Power Snatches (75#)

Result = 2 rds (90 reps)

RomWod

CrossFit08844

17 Feb 2016

Warm Up: 3x10 Trunk, 3x5 Squat
5 minute AMRAP: 15 Hollow Rock/Hang Knee Raise/30 sec Plank

Prep
2x5 Burpee/TTB/Wall Ball

WOD

5 Rounds for time of:
15 Burpees
15 Hanging Knee Raise
15 Wall Balls

Time: 22:31

Gaux W8 D1 & KBSS W3 D2

16 Feb 2016

Warm Up: 3x10 Trunk, 3x5 DU

Gaux W8 D1
4 rounds not for time:
25 Supermans
20 Ab Mat Sit Ups
Max Free Handstand Hold
8 Ring Pull Ups

KBSS W3 D2
KB Swing 8x10 (53#, Russian) 3:51
5x1 TGU/side (35#) 6:00

RomWod

Gaux W7 D4 & KBSS W3 D1

15 Feb 2016

Warm Up: 3x10 Trunk

Gaux W7 D4
4 rounds not for time:
25 Supermans
8 KB Strict Press (30#)
Max Strict Chin Ups (10,8,8,10)
Max Free Handstand Hold

KBSS W3 D1
KB Swing 8x10 (44#, Russian) 3:45
5x1 TGU/side (25#)

RomWod

Open Gym

14 Feb 2016

Warm Up: 3x10 Trunk

Gaux W7 D3
4 rounds not for time:
25 GHD Hip Extensions
6 Strict Pull Ups
Max Free Handstand Hold

RomWod

Gaux W7 D2 & KBSS W2 D2

13 Feb 2016

Warm Up: 3x10 Trunk

Gaux W7 D2
4 rounds not for time:
10 Evil Wheels
8 Ice Cream Makers
8 Strict Chin Ups
10 Dips

KBSS W2 D2
KB Swing 7x10 (44#, Russian) 3:00
5x1 TGU/side (25#)

RomWod

CrossFit08844 & Gaux W7 D1

12 Feb 2016

Warm Up: 3x10 Trunk
3x5 Hang Power Clean/Power Clean

Strength: Power Clean 7x3 Touch & Go, one set every 2 minutes
95,105,115,125,135,135,135

WOD
10 Minute AMRAP
5 Strict Pull Ups
5 Power Clean (135#)

Result = 6 rds + 2 reps

Gaux W7 D1
4 rds not for time:
25 GHD Hip Ext
40 Push Ups
Max Handstand Hold

CrossFit08844

11 Feb 2016

Warm Up: 3x10 Trunk
3x 15 Hollow Rocks/10 Squats/5 Step Ups
3x5 Deadlift/Front Squat 45,65,85

WOD
50 Cal Row
40 Deadlifts (95#)
30 Step Ups
20 Front Squats (95#)

Time: 12:23

RomWod

CrossFit08844

10 Feb 2016

Warm Up: 3x10 Trunk
3x 10 Hang Power Clean (45#), 1 min DU

Strength: Every 2 minutes, Hang Power Clean
3-3-3-2-2-1-1-1
65,75,85,95,95,95,95

WOD
Annie
50-40-30-20-10
DU
AbMat Sit Ups

Time: 17:56

RomWod

Gaux W6 D4 & KBSS W2 D1

9 Feb 2016

Warm Up: 3x10 Trunk

Gaux W6 D4
4 rounds not for time:
30 Push Ups
10 Dips
Max Strict Chin Ups (6,6,6,6)

KBSS W2 D1
KB Swing 6x10 (44#, Russian) 2:40
5x1 TGU/side (25#)

RomWod

Gaux W6 D3

7 Feb 2016

Warm Up: 3x10 Trunk, 3x5 DU

Gaux W6 D3
4 rounds not for time:
25 GHD Hip Extensions
25 Hollow Rocks
Max Free Standing Handstand (20,17,16,12)
7 Ring Pull Ups

RomWod

Gaux W6 D2 & KBSS W1 D3

6 Feb 2016

Warm Up: 3x10 Trunk, 3x5 DU

Gaux W6 D2
4 rounds not for time:
20 Ab Mat Sit Ups
7 Ice Cream Makers
15 Evil Wheels
10 Strict Pull Ups

KBSS W1 D3
KB Swing 6x10 (53#, Russian) 2:40
5x1 TGU/side (35#)

RomWod

Gaux W6 D1

5 Feb 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups

Gaux W6 D1
4 rounds not for time:
25 Supermans
3 Front Levers
Max Free Standing Handstand
10 Dips

RomWod

KB Simple & Sinister W1 D2

4 Feb 2016

Warm Up: 3x10 Trunk, 3x5 DU

KBSS W1 D2
KB Swing 5x10 (53#, Russian) 2:30
5x1 TGU/side (35#)

RomWod

KB Simple & Sinister W1 D1

2 Feb 2016

Warm Up: 3x10 Trunk

KBSS W1D1
KB Swing 6x10 (40#, Russian) 3:12
5x1 TGU/side (25#)

RomWod

Gaux W5 D4

1 Feb 2016

Warm Up: 3x10 Trunk, 5 DU

Gaux W5 D4
4 rounds not for time:
10 Strict Pull Ups (7,7,7,7)
3 Skin the Cats
10 Ring Dips
Max Free Standing Handstand (cnt= 10,18,18,12)

KB Swing 5x12 (40#, Russian) 3:30
5x1 TGU/side (25#)

RomWod

Gaux W5 D3

31 Jan 2016

Warm Up: 3x10 Trunk, 5 DU

Gaux W5 D3
4 rounds not for time:
25 Hollow Rocks
Max Pull Ups (7,7,7,7)
7 Ice Cream Makers
25 GHD Hip Extensions
(5 DU)

RomWod

Gaux W5 D2

29 Jan 2016

Warm Up: 3x10 Trunk

Gaux W5 D2
4 rounds not for time:
3 Strict Handstand Push Ups
8 Strict KB Press (30#)
10 V-Ups
Max L-Sit Hold (sec = 30,30,30,30)
1 TGU/side (shoe)

EMOM 5 minutes, 10 KB Swings (40#, Russian)

RomWod

Gaux W5 D1

27 Jan 2016

Warm Up: 3x10 Trunk

Gaux W5 D1
4 rounds not for time:
25 Supermans
20 Ab Mat Sit Ups
7 Strict Chin Ups
Max Handstand Hold (cnt = 10,10,10,10)

Gaux W4 D4

24 Jan 2016

Shoveled snow for an hour.

Warm Up: 3x10 Trunk

Gaux W4 D4
4 rounds not for time:
25 Supermans
10 Evil Wheels
Max Strict Pull Ups (6,6,6,6)
Max Handstand Hold

RomWod

Gaux W4 D3

23 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales

Gaux W4 D3
4 rounds not for time:
25 Supermans
10 Strict Pull Ups
10 Dips
8 KB Press (30#)

RomWod

Gaux W4 D2 & CFB W2 D1

22 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales/DU

Gaux W4 D2
4 rounds not for time:
25 Hollow Rocks
7 Bar Ice Cream Makers
7 Chin Ups
10 Evil Wheels


CFB W2 D1
Squat 5x45,75; 3x95,135,155;
3x175,185,195,205,215

RomWod

Gaux W4 D1

19 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales

Gaux W4 D1
4 rounds not for time:
25 Supermans
1 minute Handstand Hold (60 sec,50,40,40)
Max Strict Pull Ups (8,8,8,8)
30 Push Ups

RomWod

Open Gym

17 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales/Push Ups, 3xDU

Gaux W3 D4
4 rounds not for time:
25 GHD Hip Extensions
7 Ring Pull Ups
25 Hollow Rocks
7 Box Dips
(5 DU)

RomWod

CFB W1 D1 & Gaux W3 D3

16 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales/Squats/Push Ups, 3xDU

Gaux W3 D3
4 rounds not for time:
25 Supermans
Max Strict Chin Ups (8,8,8,8)
10 Ring Dips
(5 DU)

CFB W1 D1
Squat 5x45,75; 3x95,125; 2x155;
4x175,185,195,205

Rack Pulls 5x135,245,265;
3x275,285,295

RomWod

Gaux W3 D2

15 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales, 3xDU

Gaux W3 D2
4 rounds not for time:
3 Skin the Cats
6 Ice Cream Makers (bar)
Handstand Hold (35 cnt)
10 Evil Wheels
3 Toes 2 Bar
(5 DU)

RomWod

CrossFit08844

14 Jan 2016

Warm up: 3x10 trunk, 3x5 Squats/Scales
2x 10 Deadlifts/Front Squats, 5 Hang Squat Cleans/Squat Cleans

Strength: Deadlift
Build to a 1 rep max in 20 minutes
3x 135,185; 2x 205,225; 1x245,275,295,315,325

WOD
for time:
25 Squat Cleans (115#)

Time: 9:00

RomWod

CrossFit08844

13 Jan 2016

Warm up: 3x10 trunk, 3x5 Scales
5 min AMRAP: 10 squats/push ups/hollow rocks (4 rds)

Prep: 3x5 Power Clean
65,85,105,115

WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (115#)
Dips (box)

Time: 10:42

RomWod

Gaux W3 D1

12 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales

Gaux W3 D1
4 rounds not for time:
Handstand Hold (35 cnt)
25 Hollow Rocks
25 Supermans
Max Strict Pull Ups (5,5,5,5)

RomWod

CrossFit08844

11 Jan 2016

Warm up 3x10 Trunk, 3x5 Scales
3x6 KB Swings, 3x8 Sit Ups, 3x10 Squats, 10 DU, 3x3 Pull Ups

WOD
30 Handstand Push Ups
40 Pull Ups
50 KB Swings (53#)
60 AbMat Sit Ups
70 Squats
80 Double Unders

Time: 33:04

First wod with Double Unders!!!!!!

RomWod

Open Gym

10 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales/Push Ups, 3xDU

Gaux W2 D4
4 rounds not for time:
20 GHD Hip Extentions
6 Ring Pull Ups
20 Hollow Rocks
30 Push Ups
(10 DU)

RomWod

Back Squat W3 & Gaux W2 D3

9 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Squats/Scales/Push Ups, 3xDU

Strength W3
Back Squat 5x 45,65; 3x 95,125; 3x5x145

Gaux W2 D3
4 rounds not for time:
20 Supermans
10 Ring Dips
Max Strict Pull Ups (6,6,6,6)

RomWod

CrossFit08844

8 Jan 2016

Warm up 3x10 Trunk, 3x5 Squarts/Scales
3x10 OHS (pvc), 3x4 Pistols, 10 DU, 3x3 T2B

Strength: Weighted Pull Ups (#s: 25,30,35,40,45,50)

WOD
7 Rounds:
60 Singles
10 Hanging Knee Raise
10 Pistols (alt)

Time: 11:57

RomWod

Gaux W2 D2

7 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Scales

Gaux W2 D2
3 rounds not for time:
5 Strict Chin Ups
3 Skin the Cats
Wall Walk + Hold (30 cnt)
20 Ab Mat Sit Ups
(10 DU)

RomWod

CrossFit08844

6 Jan 2016

Warm up 3x10 Trunk, 3x5 Scales
3x5 Push up/Power Clean/Burpee/KB Swings

WOD
5 Rounds:
5 Handstand Pushups
10 Power Clean(115#)
15 Burpees
20 Kettlebell Swings(53#)

Time: 34:09

RomWod

Gaux W2 D1

5 Jan 2016

Warm Up: 3x10 Trunk

Gaux W2 D1
4 rounds not for time:
Wall Walk + Hold (30 cnt)
25 Hollow Rocks
20 Supermans
Max Strict Chin Ups (7,8,8,7)

RomWod

Open Gym

3 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups/Squats/Scales, 3xDU

Gaux W1 D4
4 rounds not for time:
15 GHD Hip Extensions
5 Strict Chin Ups
10 V-Ups
25 Push Ups
(5 DU)

RomWod

Back Squat W2

2 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Squats/Scales/Push Ups, 3xDU

Strength W2
Back Squat 5x 45,65; 3x 95,115; 3x5x140

RomWod

Gaux W1 D3

1 Jan 2016

Warm Up: 3x10 Trunk, 3x5 Push Ups/Scales, 3xDU

Gaux W1 D3
4 rounds not for time:
15 Supermans
1 Wall Walk + Static Hold (25 count)
Max L-Sit (20,20,20,20)
Max Strict Pull Ups (6,7,7,6)

RomWod