CrossFit08844 @ Home

31 Jul 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk

Strength: Squat Snatch 65#, EMOM 10 minutes, 2 reps

WOD
4 rds
50 Double Unders
15 Power Snatch (95#)

Time: 42:52

RomWod

Open Gym

30 Jul 2017

Warm Up: SunSal, 3x10 Trunk

Jump Rope 30/30 x 10

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

RomWod

CrossFit08844

29 Jul 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk

WOD
2 person team
20 min AMRAP
400m Run
50 Pull Ups
400m Run
50 Push Ups
400m Run
50 Sit Ups
400m Run
50 Squats

Run together, split reps evenly

Result: 1 rd + 448 reps

RomWod

CrossFit08844

27 Jul 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk, 5 min Jump Rope

Strength:
Strict Press 3x 95,105; 2x 115,125; 1x 130,135,140,145 (f)
Push Press 1x 145,130,140,145,150,155 (f)

WOD
12 min AMRAP
50 Double Unders
12 Push Press (115#)

Result: 2 rds + 20 reps

RomWod

CrossFit08844 @ Home

26 Jul 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk, 5 min Jump Rope

WOD
21-18-15-12-9
Toes2Bar
KB Swing (53#)
Burpee Box Jump Over

Time: 32:50

RomWod

@ Home

24 Jul 2017

Warm Up: 1x Sun Salutation A/B, 5 min Jump Rope

WOD
Jackie
1000m Row
50 Thrusters (35#)
30 Pull Ups

Time: 15:56

RomWod

Open Gym

23 Jul 2017

Warm Up: SunSal, 3x10 Trunk

Jump Rope 30/30 x 10

Row 2k, 10:12

RomWod

Row

18 Jul 2017

Row, 3.5K, 18 minutes

RomWod

Open Gym

16 Jul 2017

Warm Up: SunSal, 3x10 Trunk

Jump Rope 30/30 x 10

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

RomWod

CrossFit08844

15 Jul 2017

Warm Up: SunSal, Singles, Wall Balls

WOD
2 person team; 1 person works at a time; each partner does all reps
5 rds
50 Singles
15 Push Ups
50 Singles
15 Wall Balls (16#)

Time: 22:17

RomWod

Yoga

14 Jul 2017

Yoga, 1 hour

CrossFit08844

13 Jul 2017

Warm Up: SunSal, 3x10 Trunk
3x 20 Singles/3 C2B Pull Ups

WOD
20 C2B Pull Ups
100 Singles
16 C2B Pull Ups
80 Singles
12 C2B Pull Ups
60 Singles
8 C2B Pull Ups
40 Singles
4 C2B Pull Ups
20 Singles

Time: 13:53

RomWod

CrossFit08844

12 Jul 2017

Warm Up: SunSal, 3x10 Trunk
Hang Power Snatch 5x 45,65
T2B 3x3
HSPU 3x3

WOD
AMRAP 16 minutes
5 Handstand Push Ups
10 Toes2Bar
15 Hang Power Snatch (65#)

Result = 4 rds + 1 rep

RomWod

CrossFit08844

10 Jul 2017

Warm Up: SunSal, 3x10 Trunk
Power Snatch 5x 45,65,85
C2B Pull Up 2x3

WOD
AMRAP 14 minutes
5 Power Snatch (95#)
10 C2B Pull Ups
15 Burpee Box Jumps

Result = 3 rds

RomWod

Open Gym

9 Jul 2017

Warm Up: SunSal, 3x10 Trunk

Jump Rope 30/30 x 10

TGU 1x 26,35,44,53,62,70,80 /Side

RomWod

CrossFit08844

8 Jul 2017

Warm Up: SunSal, 3x10 Trunk

WOD
Team of 3
500m Row
Max Burpees
Max Wall Balls

Partners 2&3 work while Partner 1 rows
Switch @ 500m. Rotate stations until all 3 complete 3 rds.

Time: 19:04

I did 95 reps

RomWod

Jump & Swing

7 Jul 2017

Warm Up: SunSal, 3x10 Trunk, Tumbling

Jump Rope 30/30 x 10

KB Swing (62#)/Push Ups EMOM 10 minutes (10 Swings/5 Push Ups)

RomWod

CrossFit08844

4 Jul 2017

Warm Up: 3x10 Trunk, SunSal


WOD
Omar
10 Thrusters (65#)
15 Burpees over Bar
20 Thrusters
25 Burpees over Bar
30 Thrusters
35 Burpees over Bar

Time: 20:46

RomWod

Sourland Hike

3 Jul 2017

1 hr hike

RomWod

Open Gym

2 Jul 2017

Warm Up: SunSal, 3x10 Trunk

TGU 1x 26,35,44,53,62,70,80 /Side

KB Swing (80#) EMOM 10 minutes, 10 reps/min

RomWod

CrossFit08844

1 Jul 2017

Warm Up: 3x10 Trunk, SunSal


WOD
Team of 2
3 rds
150 Singles
25 Cal Row
15 Burpees
each partner must complete all reps

Time: 17:12

RomWod