CrossFit08844

31 Oct 2017

Warm Up: 3x10 Trunk, SunSal

WOD
20 min Cap
200-160-120-80-40 Singles
50-40-30-20-10 Alt DB Snatch (40#)
25-20-15-10-5 Handstand Push Ups

Result @ Cap = 1 rds 6 Handstand Push Ups

RomWod

Walk

30 Oct 2017

2 mile Hike, 10 lb pack

10-8-6-4-2
Hollow Rock/V Up/Tuck Up

RomWod

@ Home

29 Oct 2017

Warm Up: 3x10 Trunk, SunSal

Jump Rope 30/30 x 10

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

5x20 cnt Plank/Side Plank/Bird Dog/Hollow Hold

RomWod

CrossFit08844

28 Oct 2017

Warm Up: 3x10 Trunk, SunSal

WOD
15 min AMRAP
Team of 3
15 Cal Row
15 KB Swings (53#)
10 Burpees

1 person works at a time, relay style

Result = 3 rds 95 reps

RomWod

CrossFit08844

25 Oct 2017

Warm Up: 3x10 Trunk, SunSal
3x 10 OHS (PVC,45,65)/10 ea Hollow Rock/Push Up/Strict Chin Up

WOD
60 Cal Row
60 Overhead Squat (65#)

Time: 12:39

RomWod

CrossFit08844

24 Oct 2017

Warm Up: 3x10 Trunk, SunSal
2x Jump Rope/3 T2B

Strength: Jerk 3x 75,85,95
2x 105,115,125; 1 x 135,145(PP),145(PP)

WOD
5 rds
35 Double Unders
12 Toes 2 Bar
9 Push Jerk (95#)

Time: 21:55

RomWod

Open Gym

22 Oct 2017

Warm Up: 3x10 Trunk, SunSal

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

Jump Rope 30/30 x 10

Tumbling

5x20 cnt Plank/Side Plank/Bird Dog/Hollow Hold

RomWod

CrossFit08844

21 Oct 2017

Warm Up: 3x10 Trunk, SunSal

WOD 1
21-15-9
Deadlifts (185#)
Synchronized Burpees over Bar

WOD 2
25 Power Cleans
25 Step Ups

WOD 3
2 rds
1 Min max Row
2 Min max Wall Ball over Bar (20#)

RomWod

Walk

19 Oct 2017

2 mile walk on treadmill

RomWod

CrossFit08844

18 Oct 2017

Warm Up: 3x10 Trunk, SunSal

WOD Open 17.5
25 min cap
10 rds
9 Thrusters (65#)
70 Singles

Time: 16:03

RomWod

CrossFit08844

17 Oct 2017

Warm Up: 3x10 Trunk, SunSal
2 x: 15 Cal Row/5 Wall Ball/5 Step Ups

WOD
60 Calorie Row
50 Wall Ball (20#)
40 Step Ups
30 Deadlifts (185#)
20 Power Clean (185#)
10 Front Squats (185#)

Time: 22:00

RomWod

CrossFit08844

14 Oct 2017

Warm Up: 1x 3x10 Trunk, Sun Salutation

WOD
2 person team
20 min AMRAP
20 Knees to Elbow
20 Box Jumps
20 Hollow Rocks
200m Run together

split reps evenly

Result: 5 rds + 25 reps

RomWod

CrossFit08844

12 Oct 2017

Warm Up: 3x10 Trunk, SunSal
3x5 KB Swing/Wall Ball/KB Push Press

WOD Open
AMRAP in 12 minutes:
15 KB Swing (53#)
15 Wall Ball (20#)
5 KB Push Press (53#) per hand

Result = 4 rounds + 3 reps

RomWod

CrossFit08844

11 Oct 2017

Warm Up: 3x10 Trunk, SunSal
3x5 DU/Power Snatch (45,65,75)

WOD Open 11.1
AMRAP in 10 minutes:
30 Double Unders
15 Power Snatches (75#)

Result = 3 rounds + 10 reps

RomWod

Open Gym

8 Oct 2017

Warm Up: 3x10 Trunk, SunSal

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

Jump Rope 30/30 x 10
got to 10 on the RXSmartGear warm up

RomWod

CrossFit08844

7 Oct 2017

Warm Up: 1x 3x10 Trunk, Sun Salutation

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

split reps evenly

Result: 4 rds + 35 reps

RomWod

CrossFit08844

4 Oct 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: 11:41

RomWod