CrossFit08844

31 Aug 2017

Warm Up: 3x10 Trunk, Sun Salutation
2x 10 Hang Power Clean/200m Run
Hang Power Clean 5x 95,115

WOD
30 Hang Power Clean (95#)
600m Run
20 Hang Power Clean (115#)
400m Run
10 Hang Power Clean (135#)
200m Run

Time: 15:55

RomWod

CrossFit08844

30 Aug 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk
2x 250m Row/5 Thrusters (45#)/3 Pull Ups

WOD
Jackie
1000m Row
50 Thrusters (45#)
30 Pull Ups

Time: 11:33 PR

RomWod

CrossFit08844

28 Aug 2017

Warm Up: 3x10 Trunk, SunSal
2x 10 FS(45#)/4 Burpees
FS 5x 65,95,115

WOD
21-15-9
Front Squats (115#)
Burpees

Time: 12:14

RomWod

Open Gym

27 Aug 2017

Warm Up: SunSal, 3x10 Trunk

Jump Rope 30/30 x 10

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

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

RomWod

CrossFit08844

26 Aug 2017

Warm Up: 3x10 Trunk, SunSal A/B

WOD
20 min AMRAP
3 person teams
21 Hand Release Push Ups
21 Box Jumps
21 Squats
200m Run as team

Result = 6 rds + 56 reps

RomWod

Sourland Hike & Yard Work

25 Aug 2017

Yard work, sled drags with dirt

Sourland Hike 2 miles

RomWod

Swing & TGU

24 Aug 2017

Warm Up: SunSal, 3x10 Trunk

KB Swing (53#)/Push Ups EMOM 10 minutes (10 Swings/5 Push Ups)

TGU 1x 26,35,53,53,53 /side

RomWod

CrossFit08844

23 Aug 2017

Warm Up: 3x10 Trunk, SunSal A/B
2 x: 20 Cal Row/10 Wall Ball/3 T2B

WOD
14.4 OPEN WOD

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

Result = 150 reps

RomWod

Sourland Hike

21 Aug 2017

Sourland Hike 2 miles

RomWod

Open Gym

20 Aug 2017

Warm Up: SunSal, 3x10 Trunk, Crawls

Various mobility

Sourland Hike 2 miles

RomWod

CrossFit08844

19 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal

WOD
15 min AMRAP
4 person team
90 KB Swings/Squats/Cal Row
60 "
40 "

Result = 441 reps

RomWod

CrossFit08844

17 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal,
Thruster 3x 45,65,85,95
2x3 Pull Up; 2x3 C2B

WOD
3 min AMRAP
3,6,9,... Thruster (95#)/Pull Ups
3 min rest
2,4,6,... Thruster (115#)/C2B Pull Ups
3 min rest
1,2,3,... Thruster (135#)/C2B Pull Ups

Result = 49 reps

RomWod

CrossFit08844

16 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal,
2x5 Deadlift (45#)/Wall Ball

Strength: Deadlift 5x 135,155; 3x185, 205;
2x 225; 1x 245,275,295,315,335

WOD
15 min Cap
7 rds
15 Wall Ball (20#)
7 Deadlift (225#)

Result = 5 rds

RomWod

CrossFit08844

14 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal,
Clean & Jerk 3x 45,65,85,105
Strict Pull Up 3x3

WOD
5 rds
10 Clean & Jerk (115#)
10 Strict Pull Ups

Time: 25:08 PR

RomWod

Open Gym

13 Aug 2017

Warm Up: SunSal, 3x10 Trunk, Crawls

Jump Rope 30/30 x 10

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

Push Jerk (DB, 30#) 3x5
Bent Over Row (DB, 30#) 3x5

RomWod

Farmers Walks & Sled Drag

12 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal, 5 min Jump Rope

For time:
Alternating Farmers Walks (55# DBs)
with Sled drag (55#)

Time: 15:00

RomWod

CrossFit08844

10 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal,
3x 3 HSPU/DUs

WOD
15 min AMRAP
9 Handstand Push Ups
35 Double Unders

Result = 3 rds + 2 reps

RomWod

CrossFit08844

9 Aug 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: 10:59 PR

RomWod

CrossFit08844

8 Aug 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk, 10 OHS (45#)

Strength: OHS: 3x 65,85,95,100,105

WOD
3 rds
400m Run
21 OHS (75#)
12 Burpees with Lateral hop over bar

Time: 20:45

RomWod

Open Gym

6 Aug 2017

Warm Up: SunSal, 3x10 Trunk, Crawls

Jump Rope 30/30 x 10

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

Push Jerk (DB, 25#) 3x5

RomWod

CrossFit08844

5 Aug 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk

WOD
2 person team
15 min AMRAP
20 Squats
20 Plank Tag
20 AbMat Sit Ups
200m Run together

split reps evenly

Result: 6 rds + 39 reps

Jump Rope 30/30 x 10

RomWod

CrossFit08844

3 Aug 2017

Warm Up: SunSal, 3x10 Trunk
2x4 Dumbbell Power Snatch (50#)
2x4 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 = 117 reps @ cap

RomWod

CrossFit08844

2 Aug 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk

Clean & Jerk 5x 65,95,115,135

WOD
Grace
30 Clean & Jerk (135#)

Time: 6:44

Jump Rope 30/30 x 10

RomWod