Sourland Hike

30 Jun 2017

2 hr hike with Mickey

RomWod

CrossFit08844

29 Jun 2017

Warm Up: 3x10 Trunk, SunSal
10-8-6 Wall Ball, Step Ups
3x3 T2B

WOD
5 min cap each rd
rds 1&3
30 Wall Ball
15 Toes2Bar
15 Step Ups
Rds 2&4
30 Wall Ball
15 Toes2Bar
15 Step Ups

Result = rd 1: 3:45; rd 2: 55 reps; rd 3: 38 reps; rd 4: 40 reps

RomWod

CrossFit08844

28 Jun 2017

Warm Up: 3x10 Trunk, SunSal
3x 5 Burpee/7 KB Swing (53#)/DUs

WOD
Megan
21-15-9
Burpee
KB Swing (53#)
DUs

Time: 11:54

RomWod

CrossFit08844

27 Jun 2017

Warm Up: 3x10 Trunk, SunSal
10 Power Snatch/200m Run/10 Clean & Jerk/200m Run/10 Thruster

WOD
18 min Cap
30 Power Snatch (95#)
600m Run
30 Clean & Jerk
600m Run
30 Thruster

Result @ cap = 500m of the 2nd run

RomWod

Walk

26 Jun 2017

45 min Walk with Ken

Open Gym

25 Jun 2017

Warm Up: SunSal, Daily 7

TGU 1x 26,35,44,53,55,62,70 /Side

GMBVitamin Monkey and Frog play

RomWod

CrossFit08844

24 Jun 2017

Warm Up: 3x10 Trunk, SunSal
2x 5 KB Swing (53#)/5 Hanging Leg Raise/25 Singles

WOD
2 Person Teams
2 rds
Partner 1 300 Singles
Partner 2 Max Hanging Leg Raises
Switch and Repeat
Partner 1 300 Singles
Partner 2 Max KB Swing (53#)

Time: 26:54

347 reps

RomWod

CrossFit08844

22 Jun 2017

Warm Up: 3x10 Trunk, SunSal
2x 4 DB Snatch (50#)/3 T2B/4 Reverse Lunges (50#)

WOD
Amrap 20 minutes
20 Alt DB Snatch (50#)
20 T2B
20 Alt Reverse Lunges (50#)

Result = 2 rds + 40 reps

RomWod

CrossFit08844

21 Jun 2017

Warm Up: Daily 7, SunSal
2x 200m Run/10 HPC (45#)/5 Burpee box Jumps
HPC 5x 65,95,115

WOD
3 rds
400m Run
21 Hang Power Clean (115#)
15 Burpees box Jumps

Time: 21:04

RomWod

Manual Labor

20 Jun 2017

Carry 30# boxes of tiles from garage to upstairs - 30 minutes

Chopped up downed trees - 90 minutes

CrossFit08844

19 Jun 2017

Warm Up: Daily 7, SunSal
2x 10 Deadlifts/5 Wall Balls/5 Burpees
Deadlift 5x 135,185,225; 1x275

WOD
Scotty
AMRAP 11 minutes
5 Deadlifts (275#)
18 Wall Balls
17 Burpees over the bar

Result = 1 rd + 37 reps

RomWod

Open Gym

18 Jun 2017

Warm Up: SunSal, Daily 7

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

KB Clean & Press (1C & 3P) 26,35,44,53,55 (barely) /side

Pull Up Ladder 3x 1,2,3 reps

5x20 cnt Bird Dog/Side Plank/Hollow Hold

RomWod

CrossFit08844

17 Jun 2017

Warm Up: Daily 7, SunSal

WOD (2 man teams)
AMRAP 20 minutes
60 Singles
15 Push Ups
60 Singles
15 Power Cleans (95#)

Split work with partner
(30 Singles/8 Push Ups/30 Singles/8 Power Cleans)

Result = 8 rds + 31 reps

RomWod

CrossFit08844

15 Jun 2017

Warm Up: Daily 7, SunSal
3x 200m run/5 kb swing (53#)/5 burpee2plate

WOD
2 rds
800m run
40 KB Swing (53#)
20 Burpee2Plate

Time: 24 minutes 53 seconds

RomWod

CrossFit08844

14 Jun 2017

Warm Up: Daily 7, SunSal
Squat Snatch warm up

Skill: Squat Snatch EMOM 10 minutes, 2 reps each minute

WOD
200 Singles
15 Squat Snatch (65#)
150 Singles
12 Squat Snatch
100 Singles
9 Squat Snatch

Time: 16 minutes 34 seconds

RomWod

Open Gym

11 Jun 2017

Warm Up: Daily 7

TGU 1x 26,35,44,53,55,62,70 /Side
1x10 Push Ups after each set

SunSal

CrossFit08844

10 Jun 2017

Warm Up: SunSal; 3x10 trunk

WOD
9 Cal Row/9 KB Swing (53#) Partner A
12 Cal Row/12 KB Swing (53#) Partner B
15 Cal Row/15 KB Swing (53#) Partner A
18 Cal Row/18 KB Swing (53#) Partner B
21 Cal Row/21 KB Swing (53#) Partner A&B
400m Run Partner A&B
18 Cal Row/18 KB Swing (53#) Partner A
15 Cal Row/15 KB Swing (53#) Partner B
12 Cal Row/12 KB Swing (53#) Partner A
9 Cal Row/9 KB Swing (53#) Partner B

Time: 15 minutes 41 seconds

RomWod

CrossFit08844

8 Jun 2017

Warm Up: SunSal; 3x10 trunk
2 x 200m run/10 OHS (45#)

Strength: OHS: 3rm in 15 minutes
3x 65,75,85,95,105,115,125 PR

WOD
Nancy
5 rounds for time of:
400m Run
15 OHS (65#)

Time: 19 minutes 14 seconds

RomWod

CrossFit08844

6 Jun 2017

Warm Up: 3x10 Trunk Twists, SunSal,
Thruster 5x 45,65,85
Pull Up 3x3

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

Time: 11:00 PR

RomWod

CrossFit08844

5 Jun 2017

Warm Up: 3x10 Trunk Twists, SunSal,
10 x Front Squat/Hang Power Clean/Hang Squat Clean (45#)
Hang Squat Clean 3x 65,85,105

WOD
21-15-9 Hang Squat Clean (115#)
Handstand Push Ups

Time: 20:53

RomWod

Open Gym

4 Jun 2017

Warm Up: 3x10 Trunk, SunSal, 1K Row

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

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

30/30 Jump Rope x 5

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

RomWod

Swing & TGU

2 Jun 2017

Warm Up: 3x10 Trunk Twists, SunSal, 1K Row

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

TGU 1x 25,35,53,62,62 /Side

RomWod

CrossFit08844

1 June 2017

Warm Up: 20 Cal Row, Deadlift 5x 45,135,205

WOD
60 Cal Row
15-12-9
Deadlift (255#)
Strict Handstand Push Up (2x 10# plates + pad)
Strict Pull Ups

Time: 34:52

RomWod