CrossFit08844

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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