CrossFit08844

31 May 2017

Warm Up: SunSal,
Thruster 5x 45,65,85; SDHP 3x 45,65,85

WOD
15-12-9 Thruster (95#)
21-15-9 SDHP (95#)

Time: 11:52

RomWod

Row

30 May 2017

Row 20 minutes (4100m)

Open Gym

28 May 2017

Recovery Row 1500m, stretch, Recovery Row 1K m, stretch

CrossFit08844

27 May 2017

Warm Up: SunSal

WOD: Murph (60 min cap)
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Time: 88 minutes 18 seconds (about 80 squats @ cap)

CrossFit08844

25 May 2017

Warm Up: SunSal, Push Press 3x 45,65,85,105

Strength: Push Press 2x 115,125,135; 1x 145,155,165

WOD
12 min AMRAP
100 Singles
12 DB Snatches (50#)
12 Push Press (115#)

Result: 3 rds + 38 reps

RomWod

CrossFit08844

24 May 2017

Warm Up: SunSal, 3x 30 Singles/4 Burpee Box Jump Overs/3 Pull Ups

WOD
3 rds
200 Singles
20 Burpee Box Jump Overs
20 Pull Ups

Time: 25:48

RomWod

TGU & Swing

23 May 2017

Warm Up: 1K Row, 4:44

TGU 5x 1/Side (62#)

EMOM 10 minutes: 10 KB Swings (Rus, 70#)/5 Push Ups

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

Regionals

20 May 2017

EMOM 12 minutes: 10 KB Swings (Rus, 62#)/5 Push Ups

RomWod

Regionals

19 May 2017

EMOM 10 minutes: 10 KB Swings (Rus, 62#)/5 Push Ups

RomWod

CrossFit08844

17 May 2017

Warm Up: 250m Row, 25 Singles, 250m Row

WOD
2K Row
400 Singles
3.2K Row

Time: 31:19

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

CrossFit08844

16 May 2017

Warm Up: 10 Snatches/10 Burpees/10 C&J (45#)
Snatches 2x 65,85,95; C&J 2x 65,85,95

WOD
30 Snatches (105#)
30 Burpees
30 Clean & Jerks (105#)

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

CrossFit08844

15 May 2017

Warm Up: Squat Clean 5x 45,65,85,95, 3x3 Pull Ups, 2x25 Singles

WOD 25 min Cap
150 Singles
20 C2B Pull Ups
10 Squat Clean (95#)
150 Singles
15 C2B Pull Ups
15 Squat Clean (95#)
150 Singles
10 C2B Pull Ups
20 Squat Clean (95#)
150 Singles

Result @ cap = 535 reps (15 Sq Cleans of 20)

RomWod

Open Gym

14 May 2017

Warm Up: 1K Row, 3x 5 Pull Ups/10 Push Ups/15 Air Squats

KB Clean & Jerk (53#) EMOM 10 min, 3/hand

TGU (53#) 5x 1/hand

Russian Push Ups 3x5

5x 20cnt Bird Dog/Side Plank/Hollow Hold

Cindy (@home inside)

12 May 2017

AMRAP 15 minutes
5 Pull Ups/10 Push Ups/15 Air Squats

Result = 7 rounds

RomWod

Snatch & TGU

11 May 2017

Warm Up: 3x 5 Pull Ups/10 Push Ups/15 Air Squats

KB Snatch (35#) EMOM 10 min, 5/hand

TGU (53#) 5x 1/hand

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

Open Gym

7 May 2017

Warm Up: 1K Row, 3x 5 Pull Ups/10 Push Ups/15 Air Squats

KB Clean & Jerk (53#) EMOM 10 min, 3/hand

TGU (53#) 5x 1/hand (~6 minutes)

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

Burpee & Swing

6 May 2017

Warm Up: 1K Row, 3x 5 Pull Ups/10 Push Ups/15 Air Squats

For Time
Burpee 10,9,...,2,1
KB Swing (70#) 1,2,...,9,10

Time: 11:00

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

Swing & TGU

5 May 2017

Warm Up: 3x 5 Pull Ups/10 Push Ups/15 Air Squats

KB Swing EMOM 10 min,
Even 10 2 hand (70#)
Odd 5/hand (70#)

KB Clean (70#) 3x 3/hand

TGU (53#) 5x 1/Side

RomWod

Row

3 May 2017

Row 5K, 24:45

RomWod

Swing & TGU

2 May 2017

Warm Up: 3-2-1 Windmill (35#), 3x5 Goblet Squat (35#)

KB Swing EMOM 10 min,
Even 10 2 hand (70#)
Odd 5/hand (70#)

KB Clean (70#) 3x 3/hand
KB Jerk (53#) 3x 3/hand
TGU (53#) 5x 1/Side

RomWod