Simple & Sinister

31 Dec 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 5 minutes: 10 KB Swing/hand (40#, Russian) tabata style
5x1 TGU/side (53#) 8:36

4x5 hammer swings (10#)

RomWod

Simple & Sinister

30 Dec 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 5 minutes: 10 KB Swing/hand (35#, Russian) tabata style
5x1 TGU/side (53#) 8:43

4x5 hammer swings (10#)

RomWod

Simple & Sinister

29 Dec 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 8 minutes: 6 KB Swing/hand (62#, Russian)
5x1 TGU/side (62#) 9:11

4x5 hammer swings (10#)

RomWod

Simple & Sinister

27 Dec 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 8 minutes: 6 KB Swing/hand (62#, Russian)
5x1 TGU/side (62#) 9:28

4x5 hammer swings (10#)

RomWod

Simple & Sinister

26 Dec 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 8 minutes: 6 KB Swing/hand (62#, Russian)
5x1 TGU/side (62#) 10:12

4x5 hammer swings (10#)

RomWod

Simple & Sinister

25 Dec 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 10 minutes: 5 KB Swing/hand (62#, Russian)
5x1 TGU/side (62#) 9:33

4x5 hammer swings (10#)

RomWod

Simple & Sinister

24 Dec 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 10 minutes: 5 KB Swing/hand (53#, Russian)
5x1 TGU/side (53#) 7:59

4x5 hammer swings (10#)

RomWod

Simple & Sinister

23 Dec 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 10 minutes: 5 KB Swing/hand (50#, Russian)
5x1 TGU/side (50#) 7:09

4x5 hammer swings (10#)

RomWod

Simple & Sinister

21 Dec 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 10 minutes: 5 KB Swing/hand (44#, Russian)
5x1 TGU/side (44#) 7:57

4x5 hammer swings (10#)

RomWod

Simple & Sinister

20 Dec 2017

Warm Up: 3x10 Trunk, SunSal
4x5 hammer swings (10#)

EMOM 10 minutes: 5 KB Swing/hand (40#, Russian)
5x1 TGU/side (40#) 7:37

4x5 hammer swings (10#)

RomWod

CrossFit08844

18 Dec 2017

Warm Up: 3x10 Trunk, SunSal
2x 10 Back Sq (45,95)/3 C2B Pull Ups/10 DU

WOD
20 min AMRAP
10 C2B Pull Ups
20 Back Squats (95#)
30 Double Unders

Result = 3 rds + 22 reps

RomWod

Open Gym

17 Dec 2017

Warm Up: 3x10 Trunk, SunSal

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

Bar MU practice 2 reps x 10 sets

Jump Rope 30/30 x 10

RomWod

CrossFit08844

16 Dec 2017

Warm Up: 3x10 Trunk, SunSal

WOD
20 min AMRAP
Team of 3
400m Row
50 Pull Ups
400m Row
50 Push Ups
400m Row
50 Sit Ups
400m Row
50 Squats

1 person works at a time, split reps evenly

Result = 1 rd 1297 reps

RomWod

@Home

14-Dec-2017

Warm up: 3x10 Trunk, SunSal

WOD
10 rds

3x (1 Swing + 1 Clean + 1 Snatch) /hand (40# KB)

Time: 14:00

RomWod

@Home

13-Dec-2017

Warm up: 3x10 Trunk, SunSal

WOD
10 rds
10 Bethaks
5 Dands
5 KB Swing/hand (50#)

Time: 15:44

RomWod

Brazil

8-Dec-2017

Warm up: 3x10 Trunk, SunSal

Jump Rope 30/30 x 10

5 rds not for time
10 Bethaks
5 Dands
5 Hollow Rocks

Brazil

7-Dec-2017

Warm up: 3x10 Trunk, SunSal

WOD
21-15-9
DB Burpees (22# DBs)
DB Thruster

Time: 15:06

Open Gym

3 Dec 2017

Warm Up: 3x10 Trunk, SunSal, 1x24 Bethaks, 1x12 Dands

TGU 1x 26,35,44,53,55,70,55,53,44,35,26 /Side

Bar MU practice 2 reps x 11 sets

Jump Rope 30/30 x 10

RomWod

CrossFit08844

2 Dec 2017

Warm Up: 3x10 Trunk, SunSal

WOD
15 min AMRAP
Team of 3
500m Row
15 Deadlifts (135#)
15 Box Jumps

1 person rows while others AMRAP DL and BxJ, then switch

Result = 14 rds 26 reps

RomWod

Normandy Farms

1 Dec 2017

Warm up: 3x10 Trunk, SunSal

EMOM 15 minutes: 10x KB Swing (62#)

RomWod