28 Sep 2017
Warm Up: 3x10 Trunk, SunSal
2x 5 Wall Ball, 5 KB Swing, 5 Push Jerks
WOD
3 min AMRAP
30 KB Swing (53#)
30 Wall Ball (14#)
Max Push Jerks (95#)
3 min Rest
3 min AMRAP
15 Push Jerks
30 KB Swing (53#)
Max Wall Ball (14#)
3 min Rest
3 min AMRAP
30 Wall Ball (14#)
15 Push Jerks
Max KB Swing (53#)
Result = 25 Wall Ball, 6 Wall Ball, 15 Push Jerks
RomWod
Thursday, September 28, 2017
Wednesday, September 27, 2017
CrossFit08844
27 Sep 2017
Warm Up: 3x10 Trunk, SunSal
200m Run, 2x 4 Burpees/3 Pull Ups
WOD
800m Run
60 Burpees
40 Pull Ups
20 Front Squats (95#)
Time: 23:32
RomWod
Warm Up: 3x10 Trunk, SunSal
200m Run, 2x 4 Burpees/3 Pull Ups
WOD
800m Run
60 Burpees
40 Pull Ups
20 Front Squats (95#)
Time: 23:32
RomWod
Tuesday, September 26, 2017
CrossFit08844
26 Sep 2017
Warm Up: 3x10 Trunk, SunSal
Prep: 3x Power Clean
45,65,85
Strength: Power Clean: 1 set every 2 minutes
3x 95,115; 2x 125,135;
1x 145,155,165,175 (pr),185(f)
WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (135#)
Push Ups
Time: 9:16
RomWod
Warm Up: 3x10 Trunk, SunSal
Prep: 3x Power Clean
45,65,85
Strength: Power Clean: 1 set every 2 minutes
3x 95,115; 2x 125,135;
1x 145,155,165,175 (pr),185(f)
WOD
Elizabeth
21-15-9 rep rounds of:
Power Clean (135#)
Push Ups
Time: 9:16
RomWod
Sunday, September 24, 2017
Open Gym
24 Sep 2017
Warm Up: 3x10 Trunk, SunSal
TGU 1x 26,35,44,53,62,70,80 /Side
Jump Rope 30/30 x 10
RomWod
Warm Up: 3x10 Trunk, SunSal
TGU 1x 26,35,44,53,62,70,80 /Side
Jump Rope 30/30 x 10
RomWod
Saturday, September 23, 2017
CrossFit08844
23 Sep 2017
Warm Up: 3x10 Trunk, SunSal
WOD
Team of 3
9-12-15-18-21-18-15-12-9
Cal Row
KB Swing (53#)
One person works at at time
Each person completes all reps (switch after complete couplet)
Run 400m together after 21
Time: 53:35
RomWod
Warm Up: 3x10 Trunk, SunSal
WOD
Team of 3
9-12-15-18-21-18-15-12-9
Cal Row
KB Swing (53#)
One person works at at time
Each person completes all reps (switch after complete couplet)
Run 400m together after 21
Time: 53:35
RomWod
Thursday, September 21, 2017
CrossFit08844
21 Sep 2017
Warm Up: 3x10 Trunk, SunSal
2x 5 Power Snatch/1 min Jump Rope
Skill: Power Snatch: EMOM 10 minutes, 2 reps (65#)
WOD
10 min AMRAP
30 Double Unders
15 Power Snatch (65#)
Result = 3 rds + 28 reps
RomWod
Warm Up: 3x10 Trunk, SunSal
2x 5 Power Snatch/1 min Jump Rope
Skill: Power Snatch: EMOM 10 minutes, 2 reps (65#)
WOD
10 min AMRAP
30 Double Unders
15 Power Snatch (65#)
Result = 3 rds + 28 reps
RomWod
Wednesday, September 20, 2017
CrossFit08844
20 Sep 2017
Warm Up: 3x10 Trunk, SunSal
Deadlift 3x 135,185,225
Wall Ball 2x10
Open WOD 17.4
13 min Cap
55 Deadlifts (225#)
55 Wall Ball
55 Cal Row
55 Handstand Push Ups
Result = 100 reps
RomWod
Warm Up: 3x10 Trunk, SunSal
Deadlift 3x 135,185,225
Wall Ball 2x10
Open WOD 17.4
13 min Cap
55 Deadlifts (225#)
55 Wall Ball
55 Cal Row
55 Handstand Push Ups
Result = 100 reps
RomWod
CrossFit08844
19 Sep 2017
Warm Up: 3x10 Trunk, SunSal
1x 5 pc/5 sqc/5 hsqc (45)
1x 1 pc/sqc/hsqc (65,85)
WOD
5 rds
1 Power Clean
1 Squat Clean
1 Hang Squat Clean
Do not let go of the bar
Result = 95,105,115,125,135,145,155(f)
RomWod
Warm Up: 3x10 Trunk, SunSal
1x 5 pc/5 sqc/5 hsqc (45)
1x 1 pc/sqc/hsqc (65,85)
WOD
5 rds
1 Power Clean
1 Squat Clean
1 Hang Squat Clean
Do not let go of the bar
Result = 95,105,115,125,135,145,155(f)
RomWod
Sunday, September 17, 2017
Open Gym
17 Sep 2017
Warm Up: SunSal, 3x10 Trunk
Jump Rope 30/30 x 10
TGU 1x 26,35,44,53,62,70,80 /Side
RomWod
Warm Up: SunSal, 3x10 Trunk
Jump Rope 30/30 x 10
TGU 1x 26,35,44,53,62,70,80 /Side
RomWod
Saturday, September 16, 2017
CrossFit08844
16 Sep 2017
Warm Up: 3x10 Trunk, SunSal
WOD
3 person teams
5 rds
400m Row
400m Run
30 Air Squats
Each person does each element relay style
Time: 30:34
RomWod
Warm Up: 3x10 Trunk, SunSal
WOD
3 person teams
5 rds
400m Row
400m Run
30 Air Squats
Each person does each element relay style
Time: 30:34
RomWod
Thursday, September 14, 2017
CrossFit08844
14 Sep 2017
Warm Up: 3x10 Trunk, SunSal
3x 3 Handstand Push Ups/3 Pull Ups/Jump Rope
WOD
20 min Cap
3 rds
200 Singles
20 Handstand Push Ups
20 Pull Ups
Result @ cap = 2 rds + 125 reps
RomWod
Warm Up: 3x10 Trunk, SunSal
3x 3 Handstand Push Ups/3 Pull Ups/Jump Rope
WOD
20 min Cap
3 rds
200 Singles
20 Handstand Push Ups
20 Pull Ups
Result @ cap = 2 rds + 125 reps
RomWod
Wednesday, September 13, 2017
CrossFit08844
13 Sep 2017
Warm Up: 1x Sun Salutation, 3x10 Trunk
Clean & Jerk 5x 65,95,115,135
WOD
Grace
30 Clean & Jerk (135#)
Time: 6:30
RomWod
Warm Up: 1x Sun Salutation, 3x10 Trunk
Clean & Jerk 5x 65,95,115,135
WOD
Grace
30 Clean & Jerk (135#)
Time: 6:30
RomWod
Tuesday, September 12, 2017
CrossFit08844
12 Sep 2017
Warm Up: 3x10 Trunk, SunSal
Power Snatch 3x 45,65,95
WOD
18 min Cap
21-18-15-12-9-6-3
Power Snatch (95#)
Burpee Box Jump
Result @ cap = 108 reps
RomWod
Warm Up: 3x10 Trunk, SunSal
Power Snatch 3x 45,65,95
WOD
18 min Cap
21-18-15-12-9-6-3
Power Snatch (95#)
Burpee Box Jump
Result @ cap = 108 reps
RomWod
Sunday, September 10, 2017
Open Gym
10 Sep 2017
Warm Up: SunSal, 3x10 Trunk
Jump Rope 30/30 x 10
TGU 1x 26,35,44,53,62,70,80 /Side
RomWod
Warm Up: SunSal, 3x10 Trunk
Jump Rope 30/30 x 10
TGU 1x 26,35,44,53,62,70,80 /Side
RomWod
Saturday, September 9, 2017
CrossFit08844
9 Sep 2017
Warm Up: 3x10 Trunk, SunSal
WOD
20 min Cap
2 person teams
2K Row
AMRAP remaining time
50 Air Squats
50 Hollow Rocks
50 Shoulder Touches (push up position)
Result = 2 rds + 62 reps
reps split evenly
1 hr yard work
RomWod
Warm Up: 3x10 Trunk, SunSal
WOD
20 min Cap
2 person teams
2K Row
AMRAP remaining time
50 Air Squats
50 Hollow Rocks
50 Shoulder Touches (push up position)
Result = 2 rds + 62 reps
reps split evenly
1 hr yard work
RomWod
Thursday, September 7, 2017
CrossFit08844
7 Sep 2017
Warm Up: 3x10 Trunk, SunSal
2x 10 OHS (pvc,45)/10 HSqC (pvc,45)/4 Burpees
Skill: HSqC (65#): 1 reps every 30 seconds for 7 minutes
WOD
7 min AMRAP
7 Hang Squat Cleans (65#)
7 Burpees with lateral hop over bar
Result = 3 rds + 3 Reps
RomWod
Warm Up: 3x10 Trunk, SunSal
2x 10 OHS (pvc,45)/10 HSqC (pvc,45)/4 Burpees
Skill: HSqC (65#): 1 reps every 30 seconds for 7 minutes
WOD
7 min AMRAP
7 Hang Squat Cleans (65#)
7 Burpees with lateral hop over bar
Result = 3 rds + 3 Reps
RomWod
Wednesday, September 6, 2017
CrossFit08844
6 Sep 2017
Warm Up: 3x10 Trunk, SunSal
3x 10 Push Jerk/3 T2B/1 min DU
Strength Push Jerk:
2x 65,85,105,125,135,145,155(f)
WOD
15-12-9
Push Jerk (85#)
Toes2Bar
400 Singles
9-12-15
Toes2Bar
Push Jerk (85#)
Time: 20:04
RomWod
Warm Up: 3x10 Trunk, SunSal
3x 10 Push Jerk/3 T2B/1 min DU
Strength Push Jerk:
2x 65,85,105,125,135,145,155(f)
WOD
15-12-9
Push Jerk (85#)
Toes2Bar
400 Singles
9-12-15
Toes2Bar
Push Jerk (85#)
Time: 20:04
RomWod
Tuesday, September 5, 2017
CrossFit08844
5 Sep 2017
Warm Up: 3x10 Trunk, SunSal
3x 5 Squat/5 Power Clean/3 Pull Ups
WOD
Hot Shots 19
40 min Cap
30 Air Squats
19 Power Clean (95#)
7 Pull Ups
400m Run
Result @ Cap = 4 rds + 9 Reps
RomWod
Warm Up: 3x10 Trunk, SunSal
3x 5 Squat/5 Power Clean/3 Pull Ups
WOD
Hot Shots 19
40 min Cap
30 Air Squats
19 Power Clean (95#)
7 Pull Ups
400m Run
Result @ Cap = 4 rds + 9 Reps
RomWod
Sunday, September 3, 2017
Open Gym
3 Sep 2017
Warm Up: SunSal, 3x10 Trunk
Jump Rope 30/30 x 10
TGU 1x 26,35,44,53,62,70,62,53,44,35,26 /Side
RomWod
Warm Up: SunSal, 3x10 Trunk
Jump Rope 30/30 x 10
TGU 1x 26,35,44,53,62,70,62,53,44,35,26 /Side
RomWod
Saturday, September 2, 2017
CrossFit08844
2 Sep 2017
Warm Up: 3x10 Trunk, SunSal
WOD
17 min AMRAP
2 person teams
500m Row
20 Lunges (53# KB)
400m Run as team
20 KB Swings (53#)
Result = 3 rds + 170m Row
reps split evenly
1 hr yard work
RomWod
Warm Up: 3x10 Trunk, SunSal
WOD
17 min AMRAP
2 person teams
500m Row
20 Lunges (53# KB)
400m Run as team
20 KB Swings (53#)
Result = 3 rds + 170m Row
reps split evenly
1 hr yard work
RomWod
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