Normandy Farms

28 Nov 2017

Warm up: 3x10 Trunk, SunSal

5 rds, not for time
50 Singles
1 TGU (62#)/hand

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Normandy Farms

27 Nov 2017

Warm up: 3x10 Trunk, SunSal

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

3x 5 sec Hollow Hold/5 V Up/5 Tuck Up/5 Alt V Up/5 sec Hollow Hold

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At Home

26 Nov 2017

Warm Up: 3x10 Trunk, SunSal

TGU 1x 30,35,40,44,50,50,44,40,35,30 /Side

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Mohonk

22 Nov 2017

1 hour hike

CrossFit08844

21 Nov 2017

Warm Up: 3x10 Trunk, SunSal
2x 40 Singles/4 Lunges (53#)/2 Handstand Push Ups

WOD
AMRAP 15 minutes
20 Lunges (53# KB)
50 Double Unders
10 Handstand Push Ups

Result = 2 rds

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CrossFit08844

20 Nov 2017

Warm Up: 3x10 Trunk, SunSal
Thruster 5x 45,65,85
Pull Up 3x3

Strength: Front Squat: 5-4-3-2-2-1-1
(one set every 2 minutes)
95,115,135,155,175,185,195

WOD
Fran
21-15-9
Thruster (95#)
Pull Ups

Time: 11:32

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Open Gym

19 Nov 2017

Warm Up: 3x10 Trunk, SunSal

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

Bar MU practice 2 reps x 10 sets

Tumbling

Pistols 2/leg x 10 sets (3x45# + 3x10# plates)

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Hike

18 Nov 2017

3 mile hike in Sourland, ~50 minutes

Open Gym

12 Nov 2017

Warm Up: 3x10 Trunk, SunSal

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

Jump Rope 30/30 x 10 + 200 reps

Plank 2x90 sec

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CrossFit08844

11 Nov 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 = 4 rds 37 reps

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CrossFit08844

9 Nov 2017

Warm Up: 3x10 Trunk, SunSal
3x 5 Overhead Squat (45,65,85)

WOD
30 Overhead Squat (85#)
30 C2B Pull Ups
20 Push Press (95)#
20 C2B Pull Ups

Time: 12:03

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CrossFit08844

8 Nov 2017

Warm Up: 3x10 Trunk, SunSal
1x 10 Power Snatch, Singles, Clean & Jerk
2x5x Power Snatch, Clean & Jerk (65,85)

WOD
30 Power Snatch (95#)
200 Singles
30 Clean & Jerk (95)#

Time: 12:04

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Open Gym

5 Nov 2017

Warm Up: 3x10 Trunk, SunSal

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

Jump Rope 30/30 x 10 + 260 reps

Tumbling

Plank 60 sec

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CrossFit08844

4 Nov 2017

Warm Up: 3x10 Trunk, SunSal

WOD
Team of 2
17 min AMRAP
500m Row
20 KB Reverse Lunges (53#)
500m Row
20 KB Swings (53#)

Result = 2 rds + 611 reps

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CrossFit08844

2 Nov 2017

Warm Up: 3x10 Trunk, SunSal

WOD
18 min cap
50 Chest 2 Bar Pull Ups
200 ft Overhead Plate Carry (45#)
50 Hand Release Push Ups
200 ft Overhead Plate Carry (45#)
50 AbMat Sit Ups
200 ft Overhead Plate Carry (45#)
50 Wall Balls
200 ft Overhead Plate Carry (45#)

Result = 150 reps + Plate Carry

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CrossFit08844

1 Nov 2017

Warm Up: 3x10 Trunk, SunSal
2x 200m Run, 10 Hang Power Clean, 10 Front Squats

Strength: Front Squat (from floor) 3 reps every 2 minutes
95,115,125,135,145,155,165(f)

WOD
Sets 1&3
2 min AMRAP
200m Run
Max Hang Power Clean (115#)
Rest 2 min
Sets 2&4
2 min AMRAP
200m Run
Front Squats (115#)
Rest 2 min

Result = 47 reps

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