Open Gym

26 Feb 2017

Row 2K (easy) 10 min

Walk on treadmill 2 miles, 40 minutes

RomWod

CrossFit08844 Open 17.1

25 Feb 2017

Warm Up: Scap Jack, SunSal,
3x4 Dumbbell Power Snatch (50#)
3x2 Burpee Box Jump Over

WOD Open 17.1
20 min Cap
10 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
20 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
30 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
40 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
50 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over

Result = 138 reps @ cap

RomWod

Jump & Row

24 Feb 2017

Warm Up: Scap Jack, SunSal,
4x5 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn

Jump Rope 30/30 x 10

Row 2K (easy) 10 min

RomWod

CrossFit08844

23 Feb 2017

Warm Up: Scap Jack, SunSal,
4x5 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn
2x5 Deadlift/Hang Power Clean/Push Jerk (45,65)
2x Double Under

WOD
Every 6 minutes for 5 rds:
9 Deadlift
7 Hang Power Clean
5 Push Jerk
45 sec max Double Under
Increase wt each set
85,95,105,115,135

RomWod

CrossFit08844 @ Home

21 Feb 2017

Warm Up: Scap Jack, SunSal,
3x5 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn
3x20 Jump Rope

3x5 KB Swing (53#)/Power Clean (45,65,95)/Box Jump

WOD Wittman
7 rds
15 KB Swing (53#)
15 Power Clean (95#)
15 Box Jump

Time: 32:21

RomWod

Open Gym

19 Feb 2017

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

KB Swing 5/hand (Russian, 70#) EMOM 10 min

TGU 5x 53# /hand
TGU Roll2Elbow 5x 70# /hand

3x5 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn

Jump Rope 30/30 x 10

RomWod

Jump & Row

18 Feb 2017

Jump Rope 30/30 x 10

Row 500m easy; 4x500m, 1 min rest between

RomWod

CrossFit08844

17 Feb 2017

Warm Up: 1x SunSal A/B, Scap Jack
2x5 Power Snatch (45,75)
3x50 Singles, 3x10 DUs

WOD
10min AMRAP
30 Double Unders
15 Power Snatches (75#)

Result = 2 rds + 30 reps

RomWod

Swing, TGU, & Jump

16 Feb 2017

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

KB Swing 5x5/hand (Russian, 70#) EMOM 10 minutes

TGU 1x 70,70,53,53,53 /hand

Jump Rope 30/30 x 10

RomWod

Swing & TGU

14 Feb 2017

Warm Up: SunSal, Scap Jack,
2x5 Halo, Goblet Squat

KB Swing 10x10 (Russian) EMOM 70#
Mostly 2 hand, 11 singles/hand

TGU 5x 50,53,70,53,50 /hand

RomWod

Open Gym

12 Feb 2017

Warm up: SunSal, 2K Row 10 min easy

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

RomWod

Snatch & Jump

8 Feb 2017

Warm up: SunSal

KB Snatch (35#) EMOM 10 minutes, 10/hand

Jump Rope 30/30 x 10

RomWod

Swing & TGU

7 Feb 2017

Warm Up: Scap Jack, Hip Flow

KB Swing 10x10 (Russian) EMOM 70#
----couple of minutes rest----
TGU 5x 53# /hand (~10 min)

RomWod

Open Gym

5 Feb 2017

Warm Up: SunSal, Easy 2K Row (10 min),
3x5 KB Halo,Goblet Squat; Windmill 3-2-1 (26#)

KB Swing 5x10/hand (Russian) EMOM 55# (> 5 min)
----couple of minutes rest----
TGU 5x 55# /hand (8:24)

Jump Rope 30/30 x 10

RomWod

Simple & Sinister Test (53#)

2 Feb 2017

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

Simple & Sinister Test
KB Swing 5x10/hand (Russian) EMOM 53# (> 5 min)
----one minute rest----
TGU 5x 53# /hand (8:25)

Jump Rope 30/30 x 10

RomWod

CrossFit08844

1 Feb 2017

Warm Up: 1x SunSal A/B, Scap Jack
2x5 Med Ball Clean/Burpee2Plate

Strength: Back Squat
10x 45,95,115,135,155,175,195

WOD
7min AMRAP
7 Med Ball Clean (20#)
7 Burpee2Plate (45#)

Result = 4 rds + 4 reps

RomWod