CrossFit08844

31 Jan 2017

Warm Up: 1x SunSal A/B, Scap Jack
2 x: 20 Cal Row/10 Wall Ball/3 T2B

Prep: Power Clean 3x 45,95,115,135

WOD
14.4 OPEN WOD

14 minute AMRAP
60 calorie ROW
50 Toes-2-Bar
40 Wall Ball --> 20 reps
30 Power Clean(135#)
20 Muscle Ups

Result = 130 reps

RomWod

Open Gym

29 Jan 2017

Warm Up: SunSal,3x5 KB Halo,Goblet Squat,Windmill 3-2-1 (26#)

3 Clean Panda Pulls & 2 Cleans
3x 45,65,85,95; 3x115x5

1 Clean Panda Pulls & 1 Cleans
125,135,145 (f),145 (f)

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

RomWod

Walk

28 Jan 2017

2 mile walk on treadmill

CrossFit08844

27 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat
Windmill 3-2-1 (26#), Scap Jack

3 x Thruster (45,65,85,95)
3 x 3 Pull Ups

WOD
Fran
21-15-9
Thrusters (95#)
Pull Ups

Time: 12 minutes 35 seconds PR

RomWod

CrossFit08844

26 Jan 2017

Warm Up: Scap Jack, 1x SunSal A/B
3x5 p snatch (45#), DU practice

Strength: Power Snatch EMOM: 1x 65,75,85,95,105,115

WOD
Open 14.1
60 Singles
15 Power Snatch (75#)

Result = 4 rds

RomWod

CrossFit08844

25 Jan 2017

Warm Up: Scap Jack, Windmill,1x SunSal A/B
3x5 deadlift,hang p clean,push jerk (45#)
Clean & Jerk 5x 65,95,115,135

WOD
Grace
30 Clean & Jerk (135#)

Time: 5:54

RomWod

Swing & TGU

24 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack

KB Swing 5x10/hand (Russian) EMOM 50# (> 5 min)

TGU 5x50# /hand (11:30)

Rotating Plank

RomWod

Squat & Jump

19 Jan 2017

Warm Up: Scap Jack, 3x5 Halo/Goblet Squat, Windmill 3-2-1 (26#)

20 rep Back Squat W8
5x 45,65,95; 3x 115,135,155,175; 20x 185
Goal Reached! 20 x Body Weight

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

RomWod

Swing & TGU

18 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack

KB Swing 5x10/hand (Russian) EMOM 50# (> 5 min)

TGU 5x50# /hand (9:40)

RomWod

CrossFit08844

17 Jan 2017

Warm Up: 3x5 Halo, Goblet Squat, Windmill 3-2-1 (26#), Band Scap Jack
2x10 OHS (PVC, 45), 2x5 Pull Up

Strength Overhead Squat 31x1 Tempo
65,85,95,105,115; 1x125 (new PR)

WOD 20 min AMRAP
10 Pull Ups
15 Push Ups
20 Air Squats

Result = 5 rds + 38 reps

RomWod

Swing, TGU, & Jump

16 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack

KB Swing 5x10/hand (Russian) EMOM 44# (> 5 min)

TGU 1x 40,44,50,44,40 /hand (11:34)

Rotating Plank 2x10sec each, 2 rds

Jump Rope 30/30 x 10

RomWod

Open Gym

15 Jan 2017

Warm Up: SunSal,3x5 KB Halo,Goblet Squat; Scap Jack

3 Clean Panda Pulls & 2 Cleans
3x 45,65,85; 3x105x10

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

RomWod

Walk

14 Jan 2017

Walk on Treadmill, 36 min, 2 miles, L2 S3.4

RomWod

TGU & Jump

13 Jan 2017

Warm Up: Scap Jack,3x5 KB Halo,Goblet Squat
Windmill 3-2-1 (26#)

TGU 1x 26,35,44,53,55,70 /hand

Jump Rope 30/30 x 10

RomWod

Squat, Press, & Jump

12 Jan 2017

Warm Up: 3x5 Halo/Goblet Squat, Scap Jack

20 rep Back Squat W7
5x 45,65,95; 3x 115,135,155; 20x 170

Press W7
5x 45,65,85; 5x 105,115; 4x 125

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

RomWod

CrossFit08844

11 Jan 2017

Warm Up: Scap Jack
10-8-6-4 Deadlift/Hang P Clean/Push Jerk (45,64,95,115)

WOD
DT
5 rounds for time:
12 Deadlift (115#)
9 Hang Power Clean
6 Push Jerk

Time: 13:49

RomWod

CrossFit08844

10 Jan 2017

Warm Up: Scap Jack, Windmill 3-2-1 (6#)
1x6 of each movement

WOD (30 min Cap)
Filthy Fifty
50 Box Jumps
50 Pull Ups
50 KB Swings (53#)
50 Walking Lunge Steps
50 Knees-Elbows
50 Push Ups
50 Ab Mat Sit Ups
50 Wall Balls (20#)
50 Burpees
50 Double Unders

Result = 300 reps at cap

RomWod

Swing & TGU

9 Jan 2017

Warm Up: Scap Jack, 3x5 Goblet Squat, Windmill 3-2-1 (26#)

KB Swing (Russian) 5x10/hand EMOM
40 (> 5 min)

TGU 1x 40,44,50,44,40 /hand (12 min)

RomWod

Open Gym

8 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat; Scap Jack

3 Clean Panda Pulls & 2 Cleans
3x 45,65,85; 3x95x10

False Grip Ring Pull Up 3x3

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

RomWod

Swing & TGU

7 Jan 2017

Warm Up: Scap Jack, 3x5 Goblet Squat, Windmill 3-2-1 (26#)

KB Swing (Russian) 5x10/hand EMOM
35,40,44,50,44

TGU 1x 35,40,50,50,44 /hand

RomWod

Walk

6 Jan 2017

Walk on Treadmill, 41 min, 2.25 miles, L2 S3.3

RomWod

Squat, Press, & Jump

5 Jan 2017

Warm Up: 1x SunSal A/B, Windmill 3-2-1 (26#)
3x5 Halo/Goblet Squat, Scap Jack

20 rep Back Squat W6
5x 45,65,95; 3x 115,135; 20x 155

Press W6
5x 45,65,85; 5x 100,110,120

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

RomWod

Walk, Swing, & TGU

4 Jan 2017

Walk on Treadmill, 35 min, L2, S3.4

Warm Up: Scap Jack, 3x5 Goblet Squat

KB Swing 10x10 2 hand (Russian) EMOM 50#

TGU 1x 26,30,35,40,44 /hand

RomWod

Swing, TGU, & Walk

3 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack

KB Swing 5x10/hand (Russian) EMOM
35,40,44,40,35

TGU 1x 30,35,40,44,50 /hand

Walk on Treadmill, 35 min, L2, S3.5

RomWod

Panda Pulls & Walk

1 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack

Clean Panda Pulls 3x45x3, 3x65x3
3x95x10, 3x115x2

Walk on Treadmill, 39 min, L2, S3.4

RomWod