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

Normandy Farms

28 Nov 2017

Warm up: 3x10 Trunk, SunSal

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

RomWod

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

RomWod

At Home

26 Nov 2017

Warm Up: 3x10 Trunk, SunSal

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

Romwod

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

RomWod

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

RomWod

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)

RomWod

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

RomWod

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

RomWod

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

RomWod

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

RomWod

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

RomWod

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

RomWod

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

RomWod

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

RomWod

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

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

CrossFit08844

31 Aug 2017

Warm Up: 3x10 Trunk, Sun Salutation
2x 10 Hang Power Clean/200m Run
Hang Power Clean 5x 95,115

WOD
30 Hang Power Clean (95#)
600m Run
20 Hang Power Clean (115#)
400m Run
10 Hang Power Clean (135#)
200m Run

Time: 15:55

RomWod

CrossFit08844

30 Aug 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: 11:33 PR

RomWod

CrossFit08844

28 Aug 2017

Warm Up: 3x10 Trunk, SunSal
2x 10 FS(45#)/4 Burpees
FS 5x 65,95,115

WOD
21-15-9
Front Squats (115#)
Burpees

Time: 12:14

RomWod

Open Gym

27 Aug 2017

Warm Up: SunSal, 3x10 Trunk

Jump Rope 30/30 x 10

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

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

RomWod

CrossFit08844

26 Aug 2017

Warm Up: 3x10 Trunk, SunSal A/B

WOD
20 min AMRAP
3 person teams
21 Hand Release Push Ups
21 Box Jumps
21 Squats
200m Run as team

Result = 6 rds + 56 reps

RomWod

Sourland Hike & Yard Work

25 Aug 2017

Yard work, sled drags with dirt

Sourland Hike 2 miles

RomWod

Swing & TGU

24 Aug 2017

Warm Up: SunSal, 3x10 Trunk

KB Swing (53#)/Push Ups EMOM 10 minutes (10 Swings/5 Push Ups)

TGU 1x 26,35,53,53,53 /side

RomWod

CrossFit08844

23 Aug 2017

Warm Up: 3x10 Trunk, SunSal A/B
2 x: 20 Cal Row/10 Wall Ball/3 T2B

WOD
14.4 OPEN WOD

14 minute AMRAP
60 calorie ROW
50 Toes-2-Bar
40 Wall Ball --> completed
30 Power Clean(135#)
20 Muscle Ups

Result = 150 reps

RomWod

Sourland Hike

21 Aug 2017

Sourland Hike 2 miles

RomWod

Open Gym

20 Aug 2017

Warm Up: SunSal, 3x10 Trunk, Crawls

Various mobility

Sourland Hike 2 miles

RomWod

CrossFit08844

19 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal

WOD
15 min AMRAP
4 person team
90 KB Swings/Squats/Cal Row
60 "
40 "

Result = 441 reps

RomWod

CrossFit08844

17 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal,
Thruster 3x 45,65,85,95
2x3 Pull Up; 2x3 C2B

WOD
3 min AMRAP
3,6,9,... Thruster (95#)/Pull Ups
3 min rest
2,4,6,... Thruster (115#)/C2B Pull Ups
3 min rest
1,2,3,... Thruster (135#)/C2B Pull Ups

Result = 49 reps

RomWod

CrossFit08844

16 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal,
2x5 Deadlift (45#)/Wall Ball

Strength: Deadlift 5x 135,155; 3x185, 205;
2x 225; 1x 245,275,295,315,335

WOD
15 min Cap
7 rds
15 Wall Ball (20#)
7 Deadlift (225#)

Result = 5 rds

RomWod

CrossFit08844

14 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal,
Clean & Jerk 3x 45,65,85,105
Strict Pull Up 3x3

WOD
5 rds
10 Clean & Jerk (115#)
10 Strict Pull Ups

Time: 25:08 PR

RomWod

Open Gym

13 Aug 2017

Warm Up: SunSal, 3x10 Trunk, Crawls

Jump Rope 30/30 x 10

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

Push Jerk (DB, 30#) 3x5
Bent Over Row (DB, 30#) 3x5

RomWod

Farmers Walks & Sled Drag

12 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal, 5 min Jump Rope

For time:
Alternating Farmers Walks (55# DBs)
with Sled drag (55#)

Time: 15:00

RomWod

CrossFit08844

10 Aug 2017

Warm Up: 3x10 Trunk Twists, SunSal,
3x 3 HSPU/DUs

WOD
15 min AMRAP
9 Handstand Push Ups
35 Double Unders

Result = 3 rds + 2 reps

RomWod

CrossFit08844

9 Aug 2017

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

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

Time: 10:59 PR

RomWod

CrossFit08844

8 Aug 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk, 10 OHS (45#)

Strength: OHS: 3x 65,85,95,100,105

WOD
3 rds
400m Run
21 OHS (75#)
12 Burpees with Lateral hop over bar

Time: 20:45

RomWod

Open Gym

6 Aug 2017

Warm Up: SunSal, 3x10 Trunk, Crawls

Jump Rope 30/30 x 10

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

Push Jerk (DB, 25#) 3x5

RomWod

CrossFit08844

5 Aug 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk

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

split reps evenly

Result: 6 rds + 39 reps

Jump Rope 30/30 x 10

RomWod

CrossFit08844

3 Aug 2017

Warm Up: SunSal, 3x10 Trunk
2x4 Dumbbell Power Snatch (50#)
2x4 Burpee Box Jump Over

WOD Open 17.1
20 min Cap
10 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
20 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
30 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
40 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
50 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over

Result = 117 reps @ cap

RomWod

CrossFit08844

2 Aug 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk

Clean & Jerk 5x 65,95,115,135

WOD
Grace
30 Clean & Jerk (135#)

Time: 6:44

Jump Rope 30/30 x 10

RomWod

CrossFit08844 @ Home

31 Jul 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk

Strength: Squat Snatch 65#, EMOM 10 minutes, 2 reps

WOD
4 rds
50 Double Unders
15 Power Snatch (95#)

Time: 42:52

RomWod

Open Gym

30 Jul 2017

Warm Up: SunSal, 3x10 Trunk

Jump Rope 30/30 x 10

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

RomWod

CrossFit08844

29 Jul 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk

WOD
2 person team
20 min AMRAP
400m Run
50 Pull Ups
400m Run
50 Push Ups
400m Run
50 Sit Ups
400m Run
50 Squats

Run together, split reps evenly

Result: 1 rd + 448 reps

RomWod

CrossFit08844

27 Jul 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk, 5 min Jump Rope

Strength:
Strict Press 3x 95,105; 2x 115,125; 1x 130,135,140,145 (f)
Push Press 1x 145,130,140,145,150,155 (f)

WOD
12 min AMRAP
50 Double Unders
12 Push Press (115#)

Result: 2 rds + 20 reps

RomWod

CrossFit08844 @ Home

26 Jul 2017

Warm Up: 1x Sun Salutation, 3x10 Trunk, 5 min Jump Rope

WOD
21-18-15-12-9
Toes2Bar
KB Swing (53#)
Burpee Box Jump Over

Time: 32:50

RomWod

@ Home

24 Jul 2017

Warm Up: 1x Sun Salutation A/B, 5 min Jump Rope

WOD
Jackie
1000m Row
50 Thrusters (35#)
30 Pull Ups

Time: 15:56

RomWod

Open Gym

23 Jul 2017

Warm Up: SunSal, 3x10 Trunk

Jump Rope 30/30 x 10

Row 2k, 10:12

RomWod

Row

18 Jul 2017

Row, 3.5K, 18 minutes

RomWod

Open Gym

16 Jul 2017

Warm Up: SunSal, 3x10 Trunk

Jump Rope 30/30 x 10

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

RomWod

CrossFit08844

15 Jul 2017

Warm Up: SunSal, Singles, Wall Balls

WOD
2 person team; 1 person works at a time; each partner does all reps
5 rds
50 Singles
15 Push Ups
50 Singles
15 Wall Balls (16#)

Time: 22:17

RomWod

Yoga

14 Jul 2017

Yoga, 1 hour

CrossFit08844

13 Jul 2017

Warm Up: SunSal, 3x10 Trunk
3x 20 Singles/3 C2B Pull Ups

WOD
20 C2B Pull Ups
100 Singles
16 C2B Pull Ups
80 Singles
12 C2B Pull Ups
60 Singles
8 C2B Pull Ups
40 Singles
4 C2B Pull Ups
20 Singles

Time: 13:53

RomWod

CrossFit08844

12 Jul 2017

Warm Up: SunSal, 3x10 Trunk
Hang Power Snatch 5x 45,65
T2B 3x3
HSPU 3x3

WOD
AMRAP 16 minutes
5 Handstand Push Ups
10 Toes2Bar
15 Hang Power Snatch (65#)

Result = 4 rds + 1 rep

RomWod

CrossFit08844

10 Jul 2017

Warm Up: SunSal, 3x10 Trunk
Power Snatch 5x 45,65,85
C2B Pull Up 2x3

WOD
AMRAP 14 minutes
5 Power Snatch (95#)
10 C2B Pull Ups
15 Burpee Box Jumps

Result = 3 rds

RomWod

Open Gym

9 Jul 2017

Warm Up: SunSal, 3x10 Trunk

Jump Rope 30/30 x 10

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

RomWod

CrossFit08844

8 Jul 2017

Warm Up: SunSal, 3x10 Trunk

WOD
Team of 3
500m Row
Max Burpees
Max Wall Balls

Partners 2&3 work while Partner 1 rows
Switch @ 500m. Rotate stations until all 3 complete 3 rds.

Time: 19:04

I did 95 reps

RomWod

Jump & Swing

7 Jul 2017

Warm Up: SunSal, 3x10 Trunk, Tumbling

Jump Rope 30/30 x 10

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

RomWod

CrossFit08844

4 Jul 2017

Warm Up: 3x10 Trunk, SunSal


WOD
Omar
10 Thrusters (65#)
15 Burpees over Bar
20 Thrusters
25 Burpees over Bar
30 Thrusters
35 Burpees over Bar

Time: 20:46

RomWod

Sourland Hike

3 Jul 2017

1 hr hike

RomWod

Open Gym

2 Jul 2017

Warm Up: SunSal, 3x10 Trunk

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

KB Swing (80#) EMOM 10 minutes, 10 reps/min

RomWod

CrossFit08844

1 Jul 2017

Warm Up: 3x10 Trunk, SunSal


WOD
Team of 2
3 rds
150 Singles
25 Cal Row
15 Burpees
each partner must complete all reps

Time: 17:12

RomWod

Sourland Hike

30 Jun 2017

2 hr hike with Mickey

RomWod

CrossFit08844

29 Jun 2017

Warm Up: 3x10 Trunk, SunSal
10-8-6 Wall Ball, Step Ups
3x3 T2B

WOD
5 min cap each rd
rds 1&3
30 Wall Ball
15 Toes2Bar
15 Step Ups
Rds 2&4
30 Wall Ball
15 Toes2Bar
15 Step Ups

Result = rd 1: 3:45; rd 2: 55 reps; rd 3: 38 reps; rd 4: 40 reps

RomWod

CrossFit08844

28 Jun 2017

Warm Up: 3x10 Trunk, SunSal
3x 5 Burpee/7 KB Swing (53#)/DUs

WOD
Megan
21-15-9
Burpee
KB Swing (53#)
DUs

Time: 11:54

RomWod

CrossFit08844

27 Jun 2017

Warm Up: 3x10 Trunk, SunSal
10 Power Snatch/200m Run/10 Clean & Jerk/200m Run/10 Thruster

WOD
18 min Cap
30 Power Snatch (95#)
600m Run
30 Clean & Jerk
600m Run
30 Thruster

Result @ cap = 500m of the 2nd run

RomWod

Walk

26 Jun 2017

45 min Walk with Ken

Open Gym

25 Jun 2017

Warm Up: SunSal, Daily 7

TGU 1x 26,35,44,53,55,62,70 /Side

GMBVitamin Monkey and Frog play

RomWod

CrossFit08844

24 Jun 2017

Warm Up: 3x10 Trunk, SunSal
2x 5 KB Swing (53#)/5 Hanging Leg Raise/25 Singles

WOD
2 Person Teams
2 rds
Partner 1 300 Singles
Partner 2 Max Hanging Leg Raises
Switch and Repeat
Partner 1 300 Singles
Partner 2 Max KB Swing (53#)

Time: 26:54

347 reps

RomWod

CrossFit08844

22 Jun 2017

Warm Up: 3x10 Trunk, SunSal
2x 4 DB Snatch (50#)/3 T2B/4 Reverse Lunges (50#)

WOD
Amrap 20 minutes
20 Alt DB Snatch (50#)
20 T2B
20 Alt Reverse Lunges (50#)

Result = 2 rds + 40 reps

RomWod

CrossFit08844

21 Jun 2017

Warm Up: Daily 7, SunSal
2x 200m Run/10 HPC (45#)/5 Burpee box Jumps
HPC 5x 65,95,115

WOD
3 rds
400m Run
21 Hang Power Clean (115#)
15 Burpees box Jumps

Time: 21:04

RomWod

Manual Labor

20 Jun 2017

Carry 30# boxes of tiles from garage to upstairs - 30 minutes

Chopped up downed trees - 90 minutes

CrossFit08844

19 Jun 2017

Warm Up: Daily 7, SunSal
2x 10 Deadlifts/5 Wall Balls/5 Burpees
Deadlift 5x 135,185,225; 1x275

WOD
Scotty
AMRAP 11 minutes
5 Deadlifts (275#)
18 Wall Balls
17 Burpees over the bar

Result = 1 rd + 37 reps

RomWod

Open Gym

18 Jun 2017

Warm Up: SunSal, Daily 7

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

KB Clean & Press (1C & 3P) 26,35,44,53,55 (barely) /side

Pull Up Ladder 3x 1,2,3 reps

5x20 cnt Bird Dog/Side Plank/Hollow Hold

RomWod

CrossFit08844

17 Jun 2017

Warm Up: Daily 7, SunSal

WOD (2 man teams)
AMRAP 20 minutes
60 Singles
15 Push Ups
60 Singles
15 Power Cleans (95#)

Split work with partner
(30 Singles/8 Push Ups/30 Singles/8 Power Cleans)

Result = 8 rds + 31 reps

RomWod

CrossFit08844

15 Jun 2017

Warm Up: Daily 7, SunSal
3x 200m run/5 kb swing (53#)/5 burpee2plate

WOD
2 rds
800m run
40 KB Swing (53#)
20 Burpee2Plate

Time: 24 minutes 53 seconds

RomWod

CrossFit08844

14 Jun 2017

Warm Up: Daily 7, SunSal
Squat Snatch warm up

Skill: Squat Snatch EMOM 10 minutes, 2 reps each minute

WOD
200 Singles
15 Squat Snatch (65#)
150 Singles
12 Squat Snatch
100 Singles
9 Squat Snatch

Time: 16 minutes 34 seconds

RomWod

Open Gym

11 Jun 2017

Warm Up: Daily 7

TGU 1x 26,35,44,53,55,62,70 /Side
1x10 Push Ups after each set

SunSal

CrossFit08844

10 Jun 2017

Warm Up: SunSal; 3x10 trunk

WOD
9 Cal Row/9 KB Swing (53#) Partner A
12 Cal Row/12 KB Swing (53#) Partner B
15 Cal Row/15 KB Swing (53#) Partner A
18 Cal Row/18 KB Swing (53#) Partner B
21 Cal Row/21 KB Swing (53#) Partner A&B
400m Run Partner A&B
18 Cal Row/18 KB Swing (53#) Partner A
15 Cal Row/15 KB Swing (53#) Partner B
12 Cal Row/12 KB Swing (53#) Partner A
9 Cal Row/9 KB Swing (53#) Partner B

Time: 15 minutes 41 seconds

RomWod

CrossFit08844

8 Jun 2017

Warm Up: SunSal; 3x10 trunk
2 x 200m run/10 OHS (45#)

Strength: OHS: 3rm in 15 minutes
3x 65,75,85,95,105,115,125 PR

WOD
Nancy
5 rounds for time of:
400m Run
15 OHS (65#)

Time: 19 minutes 14 seconds

RomWod

CrossFit08844

6 Jun 2017

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

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

Time: 11:00 PR

RomWod

CrossFit08844

5 Jun 2017

Warm Up: 3x10 Trunk Twists, SunSal,
10 x Front Squat/Hang Power Clean/Hang Squat Clean (45#)
Hang Squat Clean 3x 65,85,105

WOD
21-15-9 Hang Squat Clean (115#)
Handstand Push Ups

Time: 20:53

RomWod

Open Gym

4 Jun 2017

Warm Up: 3x10 Trunk, SunSal, 1K Row

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

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

30/30 Jump Rope x 5

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

Swing & TGU

2 Jun 2017

Warm Up: 3x10 Trunk Twists, SunSal, 1K Row

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

TGU 1x 25,35,53,62,62 /Side

RomWod

CrossFit08844

1 June 2017

Warm Up: 20 Cal Row, Deadlift 5x 45,135,205

WOD
60 Cal Row
15-12-9
Deadlift (255#)
Strict Handstand Push Up (2x 10# plates + pad)
Strict Pull Ups

Time: 34:52

RomWod

CrossFit08844

31 May 2017

Warm Up: SunSal,
Thruster 5x 45,65,85; SDHP 3x 45,65,85

WOD
15-12-9 Thruster (95#)
21-15-9 SDHP (95#)

Time: 11:52

RomWod

Row

30 May 2017

Row 20 minutes (4100m)

Open Gym

28 May 2017

Recovery Row 1500m, stretch, Recovery Row 1K m, stretch

CrossFit08844

27 May 2017

Warm Up: SunSal

WOD: Murph (60 min cap)
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Time: 88 minutes 18 seconds (about 80 squats @ cap)

CrossFit08844

25 May 2017

Warm Up: SunSal, Push Press 3x 45,65,85,105

Strength: Push Press 2x 115,125,135; 1x 145,155,165

WOD
12 min AMRAP
100 Singles
12 DB Snatches (50#)
12 Push Press (115#)

Result: 3 rds + 38 reps

RomWod

CrossFit08844

24 May 2017

Warm Up: SunSal, 3x 30 Singles/4 Burpee Box Jump Overs/3 Pull Ups

WOD
3 rds
200 Singles
20 Burpee Box Jump Overs
20 Pull Ups

Time: 25:48

RomWod

TGU & Swing

23 May 2017

Warm Up: 1K Row, 4:44

TGU 5x 1/Side (62#)

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

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

Regionals

20 May 2017

EMOM 12 minutes: 10 KB Swings (Rus, 62#)/5 Push Ups

RomWod

Regionals

19 May 2017

EMOM 10 minutes: 10 KB Swings (Rus, 62#)/5 Push Ups

RomWod

CrossFit08844

17 May 2017

Warm Up: 250m Row, 25 Singles, 250m Row

WOD
2K Row
400 Singles
3.2K Row

Time: 31:19

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

CrossFit08844

16 May 2017

Warm Up: 10 Snatches/10 Burpees/10 C&J (45#)
Snatches 2x 65,85,95; C&J 2x 65,85,95

WOD
30 Snatches (105#)
30 Burpees
30 Clean & Jerks (105#)

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

CrossFit08844

15 May 2017

Warm Up: Squat Clean 5x 45,65,85,95, 3x3 Pull Ups, 2x25 Singles

WOD 25 min Cap
150 Singles
20 C2B Pull Ups
10 Squat Clean (95#)
150 Singles
15 C2B Pull Ups
15 Squat Clean (95#)
150 Singles
10 C2B Pull Ups
20 Squat Clean (95#)
150 Singles

Result @ cap = 535 reps (15 Sq Cleans of 20)

RomWod

Open Gym

14 May 2017

Warm Up: 1K Row, 3x 5 Pull Ups/10 Push Ups/15 Air Squats

KB Clean & Jerk (53#) EMOM 10 min, 3/hand

TGU (53#) 5x 1/hand

Russian Push Ups 3x5

5x 20cnt Bird Dog/Side Plank/Hollow Hold

Cindy (@home inside)

12 May 2017

AMRAP 15 minutes
5 Pull Ups/10 Push Ups/15 Air Squats

Result = 7 rounds

RomWod

Snatch & TGU

11 May 2017

Warm Up: 3x 5 Pull Ups/10 Push Ups/15 Air Squats

KB Snatch (35#) EMOM 10 min, 5/hand

TGU (53#) 5x 1/hand

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

Open Gym

7 May 2017

Warm Up: 1K Row, 3x 5 Pull Ups/10 Push Ups/15 Air Squats

KB Clean & Jerk (53#) EMOM 10 min, 3/hand

TGU (53#) 5x 1/hand (~6 minutes)

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

Burpee & Swing

6 May 2017

Warm Up: 1K Row, 3x 5 Pull Ups/10 Push Ups/15 Air Squats

For Time
Burpee 10,9,...,2,1
KB Swing (70#) 1,2,...,9,10

Time: 11:00

5x 20cnt Bird Dog/Side Plank/Hollow Hold

RomWod

Swing & TGU

5 May 2017

Warm Up: 3x 5 Pull Ups/10 Push Ups/15 Air Squats

KB Swing EMOM 10 min,
Even 10 2 hand (70#)
Odd 5/hand (70#)

KB Clean (70#) 3x 3/hand

TGU (53#) 5x 1/Side

RomWod

Row

3 May 2017

Row 5K, 24:45

RomWod

Swing & TGU

2 May 2017

Warm Up: 3-2-1 Windmill (35#), 3x5 Goblet Squat (35#)

KB Swing EMOM 10 min,
Even 10 2 hand (70#)
Odd 5/hand (70#)

KB Clean (70#) 3x 3/hand
KB Jerk (53#) 3x 3/hand
TGU (53#) 5x 1/Side

RomWod

Swing & TGU

39 Apr 2017

Warm Up: 1x SunSal, 3-2-1 Windmill (35#), 3x5 Goblet Squat (35#)

KB Swing EMOM 5 min,
min 1-3 10/hand (53#)
min 4-5 20 2 hand (70#)

KB Clean (70#) 5x 1/hand
TGU (53#) 5x 1/Side
KB Jerk (53#) 3x3 /hand

5x 20cnt (Bird Dog/Side Plank/Hollow Hold)

RomWod

Swing & TGU

28 Apr 2017

Warm Up: 1x SunSal, 3-2-1 Windmill (35#), 3x5 Goblet Squat (35#)

KB Swing EMOM 10 min,
Even 5/hand (53#)
Odd 10 2 hand (70#)

KB Clean (70#) 5x 1/hand
TGU (53#) 5x 1/Side

5x 20cnt McGill Big 3 (Curl Up/Bird Dog/Side Plank)

RomWod

Snatch & TGU

26 Apr 2017

Warm Up: 3-2-1 Windmill (26#), 3x5 Goblet Squat (26#)

KB Snatch (35#), EMOM 10 min, 5/hand

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

RomWod

CrossFit08844 @ Home

25 Apr 2017

Warm Up: 2x 200m Row/3 Pull Ups/5 Push Ups/5 Air Squats

WOD
AMRAP 20 min
400m Row Then
3x (5 Pull Ups/10 Push Ups/15 Air Squats)

Result @ time = 2 rds + 400m Row + 15 reps

RomWod

Open Gym

23 Apr 2017

Warm Up: 3x10 Trunk Rotations, 1xSunSal

TGU 1x 26,35,44,53,55 /side
TGU Neg 1x70 /side
TGU Roll 2 Elbow 2x70 /side

Jump Rope 30/30 x 10

RomWod

Snatch & TGU

22 Apr 2017

Warm Up: 1xSunSal, 3x5 Halo/Goblet Squat/Glute Bridge

KB Snatch (35#), EMOM 10/hand (even min Right, odd min Left)

TGU 1x 26,30,35,40,44,50 /Side

RomWod

Open Gym

16 Apr 2017

Warm Up: Jump Rope 30/30 x 10,TGU 2x1/Side (35#),
3x10 2 hand KB Swing (53#), TGU 2x1/Side (53#)

Mtn Athlete Relative Strength program W4 D1
Power Clean 4x 85,115; 5x4x145
Front Squat 4x 115,155; 5x4x180

5x 5 Hollow Rocks/V-Up/Tuck Up/Hollow Hold

1 hour Sourland hike with Bonnie and Mickey

RomWod

Mtn Athlete Relative Strength program W3 D3

14 Apr 2017

Warm Up: Jump Rope 30/30 x 10,TGU 2x1/Side (35#),
3x10 2 hand KB Swing (53#), TGU 2x1/Side (53#)

Mtn Athlete Relative Strength program W3 D3
Power Clean 4x 85,115; 5x4x140
Front Squat 4x 115,145; 5x4x170

5x 5 Hollow Rocks/V-Up/Tuck Up/Hollow Hold

RomWod

Row

13 Apr 2017

Row 5k, 24:05 (1 min easy/1 min hard)

RomWod

Hike

12 Apr 2017

Sourland hike with Mickey, 40 minutes

RomWod

Mtn Athlete Relative Strength program W3 D2

11 Apr 2017

Warm Up: TGU 2x1/Side (35#), 3x10 2 hand KB Swing (53#), TGU 2x1/Side (53#)

Mtn Athlete Relative Strength program W3 D2
Power Clean 4x 85,115; 5x4x140
Front Squat 4x 115,155; 5x4x170

5x 5 Hollow Rocks/V-Up/Tuck Up/Hollow Hold

RomWod

Jump & Row

10 Apr 2017

Jump Rope 30/30 x 10

Row 5k, 24:40 (2:30ish pace)

RomWod

Open Gym

9 Apr 2017

Warm Up: 3x10 2 hand KB Swing (53#), TGU 2x1/Side (53#)

Mtn Athlete Relative Strength program W3 D1
Power Clean 3x 45,95,115; 2x 125,135
1x 145,150,155,160,165,170,175(f),175,180(f)

Front Squat 3x 95,115; 2x 135,155
1x 175,195,200,205,210,215 (PR)


RomWod

Row

8 Apr 2017

Row 250m easy/250m hard; 3250m/15 min total

Walk

7 Apr 2017

2 mile walk

RomWod

Mtn Athlete Relative Strength program W2 D3

6 Apr 2017

Warm Up: 3xDUs; 3x 10 push ups/10 sit ups/5 pull ups (on the beep)

Mtn Athlete Relative Strength program W2 D2
Power Clean 4x 85,115; 5x4x140
Front Squat 4x 115,155; 5x4x185

RomWod

Jump & Row

5 Apr 2017

Jump Rope DU practice, 20 min

Row 3x 750m, 2 min easy; 3400m/16 min total

3x10 push ups (on the beep)

RomWod

Mtn Athlete Relative Strength program W2 D2

4 Apr 2017

Warm Up: 3x10 2 hand KB Swing (53#), TGU 2x1/Side (53#)

Mtn Athlete Relative Strength program W2 D2
Power Clean 4x 85,115; 5x4x130
Front Squat 4x 115,155; 5x4x175

RomWod

Open Gym

2 Apr 2017

Warm Up: Row 1K easy,
6x10 2 hand KB Swing (53#), TGU 3x1/Side (53#)

Mtn Athlete Relative Strength program W2 D1
Power Clean 4x 85,115; 5x4x130
Front Squat 4x 115,155; 5x4x175

RomWod

Mtn Athlete W1D3

30 Mar 2017

Warm Up: 5x10 2 hand KB Swing (53#), TGU 3x1/Side (53#)

Mtn Athlete Relative Strength program W1 D3
Power Clean 4x 85,115; 5x4x125
Front Squat 4x 115,155; 5x4x165

RomWod

CrossFit08844

29 Mar 2017

Warm Up: SunSal
Deadlift 3x 45,135,185,205

WOD
15-12-9-6-3
Deadlift (205#)
Burpee Box Jumps

Time: 12:48

3 rds
20 Hollow Rocks
30 sec Side Plank Hold/side

RomWod

Mtn Athlete W1D2

28 Mar 2017

Warm Up: Jump Rope D1, TGU 3x1/Side (53#)

Mtn Athlete Relative Strength program W1 D2
Power Clean 4x 85,115; 5x4x125
Front Squat 4x 115,155; 5x4x165

RomWod

Walk

27 Mar 2017

Walk on treadmill, 30 min, 1.6 miles

RomWod

Open Gym

26 Mar 2017

Warm Up: SunSal

Row 1K

Bench Press - working up to body weight x 10 (185#)
5x45; 3x 95,115,135,155,175; 10x135

Mtn Athlete Relative Strength program W1 D1
Power Clean 3x 45,95,115; 1x 135,155
Front Squat 3x 45,95;
1x 115,135,155,175,185,195,205 (matches PR)

Jump Rope 5x5
(5 each: singles, left foot, right foot, alternating, DU)

RomWod

CrossFit08844

25 Mar 2017

Warm Up: SunSal, Scap Jack

WOD Open 17.5
40 min cap
10 rds
9 Thrusters (95#)
35 Double Unders

Result @ cap = 308 reps (7 rounds)

RomWod

CrossFit08844

23 Mar 2017

Warm Up: SunSal
2x5 Power Snatch/Box Jump

Strength: Power Snatch
2x 65,85,95,105,110,115,120

WOD
15-12-9
Power Snatch (95#)
Box Jumps

Time: 6:56

RomWod

CrossFit08844

22 Mar 2017

Warm Up: 2x 10 Back Squat/3 T2B/10 Cal Row

Strength: Back Squat
2x 95,115,135,155,175,185,205,225

WOD
21-15-9
Back Squat (95#)
Toes 2 Bar
Cal Row

Time: 14:02

RomWod

CrossFit08844

21 Mar 2017

Warm Up: SunSal, Scap Jack
4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold
3x3 Hang Power Clean/Thruster 45,65,85

WOD
1 round
30 Hang Power Cleans (85#)
15 Thrusters (85#)
100 Singles
2 rounds
20 Hang Power Cleans (85#)
10 Thrusters (85#)
100 Singles
3 rounds
10 Hang Power Cleans (85#)
5 Thrusters (85#)
100 Singles

Time: 21:32

RomWod

Open Gym

19 Mar 2017

Row 10 min easy

Jump Rope 30/30 x 10

RomWod

CrossFit08844

17 Mar 2017

Warm Up: SunSal
Deadlift 3x 135,185,202,225
Wall Ball 3x5

Open WOD 17.4
13 min Cap
55 Deadlifts (225#)
55 Wall Ball
55 Cal Row
55 Handstand Push Ups

Result = 110 reps

RomWod

Row

16 Mar 2017

Row 1x55 calories, 2x Fish game ~2400m total

RomWod

Swing, TGU, & Jump

15 Mar 2017

Warm Up: 2x5 KB Halo,Goblet Squat,3-2-1 Windmill

KB Swing (Russian, 55#) 50/hand total

TGU (55#) 1x5 /hand

4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn

Jump Rope 30/30 x 10

RomWod

Swing, TGU, & Walk

14 Mar 2017

Warm Up: Scap Jack, 3x5 Goblet Squat
4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold

KB Swing (Russian, 50#) 50/hand total

TGU (50#) 1x5 /hand

Walk on treadmill, 2 miles

RomWod

Walk

13 Mar 2017

Walk 2 miles on treadmill

RomWod

Open Gym

12 Mar 2017

Row 3K (1500m easy, 1500m hard)

Jump Rope 30/30 x 10

RomWod

CrossFit08844

11 Mar 2017

Warm Up: Scap Jack, SunSal

Squat Snatch 10xpvc, 10x35, 10x45, 3x 55,65,75,85,95

WOD Open 17.3
3 rds 8 min cap
6 C2B Pull Ups
6 Squat Snatch (95#)
...

Result @ cap = 21 reps

RomWod

Snatch & Row

10 Mar 2017

Squat Snatch
10xpvc, 10x35, 10x45, 3x 55,65,75,85,95

Row 3x Fish Game (about 2500m)

RomWod

CrossFit08844

9 Mar 2017

Warm Up: Scap Jack, SunSal,
3x7 Hollow Rock/V-Up/Tuck Up/Hollow Hold
2x 10 OHS/3 Pull Ups/20 Singles

WOD
27 Overhead Squats (65#)
27 Pull Ups
100 Singles
21 Overhead Squats (65#)
21 Pull Ups
100 Singles
15 Overhead Squats (65#)
15 Pull Ups
100 Singles
9 Overhead Squats (65#)
9 Pull Ups
100 Singles

Time: 21:34

RomWod

CrossFit08844

8 Mar 2017

Warm Up: Scap Jack, SunSal,
4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold
2x10 Deadlift/Wall Ball

Strength: Deadlift, Every 2 min for 20 min
5x135; 4x185; 3x205; 2x225
1x 245,275,295,305,315,325

WOD
7 min AMRAP
5 Deadlift (205#)
10 Wall Ball (16#)

Result = 5 rds

RomWod

CrossFit08844 @ Home

7 Mar 2017

Warm Up: Scap Jack, 4x6 Hollow Rock/V-Up/Tuck Up/Hollow Hold

WOD
50 Cal Row
30 Box Jumps
30 Push Jerks (95#)
30 KB Swing (53#) (15/hand)
30 Double Unders

Time 17:15

RomWod

Open Gym

5 Mar 2017

Row 3 x 1K (easy) 14:30 min

RomWod

CrossFit08844 Open 17.2

4 Mar 2017

Warm Up: Scap Jack, SunSal, Jump Rope

WOD Open 17.2
12 min AMRAP
2 rounds of:
50-ft. weighted walking lunge (front rack)
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge (front rack)
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Result = 78 reps

RomWod

CrossFit08844

2 Mar 2017

Warm Up: SunSal
1x 10 Hang Power Clean (45#), 1 min Double Under

Strength: Hang Power Clean: Every 2 minutes 5-4-3-2-1-1-1-1
65,85,95,115,125,135,145,155(f)

WOD
3 rds
2 min max Double Unders
30 Wall Ball (14#)
15 Hang Power Clean (95#)

Time: 19:10

RomWod

Swing, TGU, & Jump

1 Mar 2017

Warm Up: 2x5 KB Halo,Goblet Squat

KB Swing (Russian, 53#) 50/hand total

TGU 1x 35,53,53,53,53 /hand

5x5 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn

Jump Rope 30/30 x 10

RomWod

Open Gym

26 Feb 2017

Row 2K (easy) 10 min

Walk on treadmill 2 miles, 40 minutes

RomWod

CrossFit08844 Open 17.1

25 Feb 2017

Warm Up: Scap Jack, SunSal,
3x4 Dumbbell Power Snatch (50#)
3x2 Burpee Box Jump Over

WOD Open 17.1
20 min Cap
10 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
20 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
30 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
40 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over
50 Dumbbell Power Snatch (50#)
15 Burpee Box Jump Over

Result = 138 reps @ cap

RomWod

Jump & Row

24 Feb 2017

Warm Up: Scap Jack, SunSal,
4x5 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn

Jump Rope 30/30 x 10

Row 2K (easy) 10 min

RomWod

CrossFit08844

23 Feb 2017

Warm Up: Scap Jack, SunSal,
4x5 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn
2x5 Deadlift/Hang Power Clean/Push Jerk (45,65)
2x Double Under

WOD
Every 6 minutes for 5 rds:
9 Deadlift
7 Hang Power Clean
5 Push Jerk
45 sec max Double Under
Increase wt each set
85,95,105,115,135

RomWod

CrossFit08844 @ Home

21 Feb 2017

Warm Up: Scap Jack, SunSal,
3x5 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn
3x20 Jump Rope

3x5 KB Swing (53#)/Power Clean (45,65,95)/Box Jump

WOD Wittman
7 rds
15 KB Swing (53#)
15 Power Clean (95#)
15 Box Jump

Time: 32:21

RomWod

Open Gym

19 Feb 2017

Warm Up: SunSal, 2x5 KB Halo,Goblet Squat;
Windmill 3-2-1 (26#)

KB Swing 5/hand (Russian, 70#) EMOM 10 min

TGU 5x 53# /hand
TGU Roll2Elbow 5x 70# /hand

3x5 Hollow Rock/V-Up/Tuck Up/Hollow Hold, 1 min rest btwn

Jump Rope 30/30 x 10

RomWod

Jump & Row

18 Feb 2017

Jump Rope 30/30 x 10

Row 500m easy; 4x500m, 1 min rest between

RomWod

CrossFit08844

17 Feb 2017

Warm Up: 1x SunSal A/B, Scap Jack
2x5 Power Snatch (45,75)
3x50 Singles, 3x10 DUs

WOD
10min AMRAP
30 Double Unders
15 Power Snatches (75#)

Result = 2 rds + 30 reps

RomWod

Swing, TGU, & Jump

16 Feb 2017

Warm Up: Scap Jack, SunSal, Windmill 3-2-1 (26#)
2x5 KB Halo,Goblet Squat

KB Swing 5x5/hand (Russian, 70#) EMOM 10 minutes

TGU 1x 70,70,53,53,53 /hand

Jump Rope 30/30 x 10

RomWod

Swing & TGU

14 Feb 2017

Warm Up: SunSal, Scap Jack,
2x5 Halo, Goblet Squat

KB Swing 10x10 (Russian) EMOM 70#
Mostly 2 hand, 11 singles/hand

TGU 5x 50,53,70,53,50 /hand

RomWod

Open Gym

12 Feb 2017

Warm up: SunSal, 2K Row 10 min easy

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

RomWod

Snatch & Jump

8 Feb 2017

Warm up: SunSal

KB Snatch (35#) EMOM 10 minutes, 10/hand

Jump Rope 30/30 x 10

RomWod

Swing & TGU

7 Feb 2017

Warm Up: Scap Jack, Hip Flow

KB Swing 10x10 (Russian) EMOM 70#
----couple of minutes rest----
TGU 5x 53# /hand (~10 min)

RomWod

Open Gym

5 Feb 2017

Warm Up: SunSal, Easy 2K Row (10 min),
3x5 KB Halo,Goblet Squat; Windmill 3-2-1 (26#)

KB Swing 5x10/hand (Russian) EMOM 55# (> 5 min)
----couple of minutes rest----
TGU 5x 55# /hand (8:24)

Jump Rope 30/30 x 10

RomWod

Simple & Sinister Test (53#)

2 Feb 2017

Warm Up: SunSal,3x5 KB Halo,Goblet Squat
Windmill 3-2-1 (26#)

Simple & Sinister Test
KB Swing 5x10/hand (Russian) EMOM 53# (> 5 min)
----one minute rest----
TGU 5x 53# /hand (8:25)

Jump Rope 30/30 x 10

RomWod

CrossFit08844

1 Feb 2017

Warm Up: 1x SunSal A/B, Scap Jack
2x5 Med Ball Clean/Burpee2Plate

Strength: Back Squat
10x 45,95,115,135,155,175,195

WOD
7min AMRAP
7 Med Ball Clean (20#)
7 Burpee2Plate (45#)

Result = 4 rds + 4 reps

RomWod

CrossFit08844

31 Jan 2017

Warm Up: 1x SunSal A/B, Scap Jack
2 x: 20 Cal Row/10 Wall Ball/3 T2B

Prep: Power Clean 3x 45,95,115,135

WOD
14.4 OPEN WOD

14 minute AMRAP
60 calorie ROW
50 Toes-2-Bar
40 Wall Ball --> 20 reps
30 Power Clean(135#)
20 Muscle Ups

Result = 130 reps

RomWod

Open Gym

29 Jan 2017

Warm Up: SunSal,3x5 KB Halo,Goblet Squat,Windmill 3-2-1 (26#)

3 Clean Panda Pulls & 2 Cleans
3x 45,65,85,95; 3x115x5

1 Clean Panda Pulls & 1 Cleans
125,135,145 (f),145 (f)

Jump Rope 30 sec on/30 sec off, 10 rds

RomWod

Walk

28 Jan 2017

2 mile walk on treadmill

CrossFit08844

27 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat
Windmill 3-2-1 (26#), Scap Jack

3 x Thruster (45,65,85,95)
3 x 3 Pull Ups

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

Time: 12 minutes 35 seconds PR

RomWod

CrossFit08844

26 Jan 2017

Warm Up: Scap Jack, 1x SunSal A/B
3x5 p snatch (45#), DU practice

Strength: Power Snatch EMOM: 1x 65,75,85,95,105,115

WOD
Open 14.1
60 Singles
15 Power Snatch (75#)

Result = 4 rds

RomWod

CrossFit08844

25 Jan 2017

Warm Up: Scap Jack, Windmill,1x SunSal A/B
3x5 deadlift,hang p clean,push jerk (45#)
Clean & Jerk 5x 65,95,115,135

WOD
Grace
30 Clean & Jerk (135#)

Time: 5:54

RomWod

Swing & TGU

24 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack

KB Swing 5x10/hand (Russian) EMOM 50# (> 5 min)

TGU 5x50# /hand (11:30)

Rotating Plank

RomWod

Squat & Jump

19 Jan 2017

Warm Up: Scap Jack, 3x5 Halo/Goblet Squat, Windmill 3-2-1 (26#)

20 rep Back Squat W8
5x 45,65,95; 3x 115,135,155,175; 20x 185
Goal Reached! 20 x Body Weight

Jump Rope 30 sec on/30 sec off, 10 rds

RomWod

Swing & TGU

18 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack

KB Swing 5x10/hand (Russian) EMOM 50# (> 5 min)

TGU 5x50# /hand (9:40)

RomWod

CrossFit08844

17 Jan 2017

Warm Up: 3x5 Halo, Goblet Squat, Windmill 3-2-1 (26#), Band Scap Jack
2x10 OHS (PVC, 45), 2x5 Pull Up

Strength Overhead Squat 31x1 Tempo
65,85,95,105,115; 1x125 (new PR)

WOD 20 min AMRAP
10 Pull Ups
15 Push Ups
20 Air Squats

Result = 5 rds + 38 reps

RomWod

Swing, TGU, & Jump

16 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack

KB Swing 5x10/hand (Russian) EMOM 44# (> 5 min)

TGU 1x 40,44,50,44,40 /hand (11:34)

Rotating Plank 2x10sec each, 2 rds

Jump Rope 30/30 x 10

RomWod

Open Gym

15 Jan 2017

Warm Up: SunSal,3x5 KB Halo,Goblet Squat; Scap Jack

3 Clean Panda Pulls & 2 Cleans
3x 45,65,85; 3x105x10

Jump Rope 30 sec on/30 sec off, 10 rds

RomWod

Walk

14 Jan 2017

Walk on Treadmill, 36 min, 2 miles, L2 S3.4

RomWod

TGU & Jump

13 Jan 2017

Warm Up: Scap Jack,3x5 KB Halo,Goblet Squat
Windmill 3-2-1 (26#)

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

Jump Rope 30/30 x 10

RomWod

Squat, Press, & Jump

12 Jan 2017

Warm Up: 3x5 Halo/Goblet Squat, Scap Jack

20 rep Back Squat W7
5x 45,65,95; 3x 115,135,155; 20x 170

Press W7
5x 45,65,85; 5x 105,115; 4x 125

Jump Rope 30 sec on/30 sec off, 10 rds

RomWod

CrossFit08844

11 Jan 2017

Warm Up: Scap Jack
10-8-6-4 Deadlift/Hang P Clean/Push Jerk (45,64,95,115)

WOD
DT
5 rounds for time:
12 Deadlift (115#)
9 Hang Power Clean
6 Push Jerk

Time: 13:49

RomWod

CrossFit08844

10 Jan 2017

Warm Up: Scap Jack, Windmill 3-2-1 (6#)
1x6 of each movement

WOD (30 min Cap)
Filthy Fifty
50 Box Jumps
50 Pull Ups
50 KB Swings (53#)
50 Walking Lunge Steps
50 Knees-Elbows
50 Push Ups
50 Ab Mat Sit Ups
50 Wall Balls (20#)
50 Burpees
50 Double Unders

Result = 300 reps at cap

RomWod

Swing & TGU

9 Jan 2017

Warm Up: Scap Jack, 3x5 Goblet Squat, Windmill 3-2-1 (26#)

KB Swing (Russian) 5x10/hand EMOM
40 (> 5 min)

TGU 1x 40,44,50,44,40 /hand (12 min)

RomWod

Open Gym

8 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat; Scap Jack

3 Clean Panda Pulls & 2 Cleans
3x 45,65,85; 3x95x10

False Grip Ring Pull Up 3x3

Jump Rope 30 sec on/30 sec off, 10 rds

RomWod

Swing & TGU

7 Jan 2017

Warm Up: Scap Jack, 3x5 Goblet Squat, Windmill 3-2-1 (26#)

KB Swing (Russian) 5x10/hand EMOM
35,40,44,50,44

TGU 1x 35,40,50,50,44 /hand

RomWod

Walk

6 Jan 2017

Walk on Treadmill, 41 min, 2.25 miles, L2 S3.3

RomWod

Squat, Press, & Jump

5 Jan 2017

Warm Up: 1x SunSal A/B, Windmill 3-2-1 (26#)
3x5 Halo/Goblet Squat, Scap Jack

20 rep Back Squat W6
5x 45,65,95; 3x 115,135; 20x 155

Press W6
5x 45,65,85; 5x 100,110,120

Jump Rope 30 sec on/30 sec off, 10 rds

RomWod

Walk, Swing, & TGU

4 Jan 2017

Walk on Treadmill, 35 min, L2, S3.4

Warm Up: Scap Jack, 3x5 Goblet Squat

KB Swing 10x10 2 hand (Russian) EMOM 50#

TGU 1x 26,30,35,40,44 /hand

RomWod

Swing, TGU, & Walk

3 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack

KB Swing 5x10/hand (Russian) EMOM
35,40,44,40,35

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

Walk on Treadmill, 35 min, L2, S3.5

RomWod

Panda Pulls & Walk

1 Jan 2017

Warm Up: 3x5 KB Halo,Goblet Squat,Glute Bridge
Windmill 3-2-1 (26#), Scap Jack

Clean Panda Pulls 3x45x3, 3x65x3
3x95x10, 3x115x2

Walk on Treadmill, 39 min, L2, S3.4

RomWod