CrossFit08844 & FuBarBell WK 2 Day 3

29 Aug 2014

Warm up: 5..1 push ups/squats; 3x10 trunk

“Golf”
Scored like Golf…Lowest Score wins

In teams of two:
2K Row Race
First team to get to 2K gets 1 pt. (Hole in One) and everyone else ends their row.
Remaining teams get 1 pt for every 10 meters not achieved towards 2K

The rest of the WOD objective is to complete it in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps to complete the 10, then your score would be 3. This WOD is not for time so you may rest in between sets but there is a 25:00 time cap for the entire 2nd part of the WOD.

Perform the following 8 movements in the fewest possible number of sets.
30 Squats
50 push ups
30 Pull Ups
50 KB Swings (53/35)
30 Overhead Squats (45)
50 Knees to Elbows
30 Wall Balls (20/14)
300 Rope Jumps (100 DU optional)


Time: 24:12
Points = 49

FuBarBell WK 2 Day 3

1. 3 position Clean - 30 reps of the complex (45#)
(Hip + Above Knee + Below Knee + Above Knee + Hip)

2. 3 position Clean Pull - 10 reps of the complex (65#)
(Floor + Below Knee + Above Knee)

3. Clean Rack Delivery - 30 reps (45#)

4. 3 Position Muscle Clean - 10 reps of complex (65#)
(Hip + Above Knee + Below Knee)

CrossFit08844

28 Aug 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
3x 1 min DU, 5x deadlift/Box Jump

Prep: work up to wod wt: 5x 135,155,175

WOD
21-15-9
Deadlifts (185#)
Box Jumps

Time: 8:47

FuBarBell Week 2 Day 2 & Gymnastics

28 Aug 2014

FuBarBell Week 2 Day 2 (Jerk)
Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Behind-Neck Push Press + Push Press - 5x10 (45#) reps
2. Jerk Balance - 5x3 (1 Left Leg, 1 Right Leg) reps

Gymnastics - Shields

CrossFit08844

27 Aug 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
3x 200m Run and 5x KB Swing/Burpee/Box Jump

WOD
3 Sets of 3 minute AMRAP. 90 second rest between sets.
10 KB Swings (53#)
5 Burpee Box Jumps

Result = 7 rounds

Gymnastics

26 Aug 2014

Shields Gymnastics

CrossFit08844

25 Aug 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
2 x 5 Front Squat/Push Press/Thruster/Toe2Bar
1 min DU

WOD

180 Single Jump Rope
30 Toes to Bar
10 Thrusters (65#)
180 Single Jump Rope
20 Toes to Bar
20 Thrusters
180 Single Jump Rope
10 Toes to Bar
30 Thrusters

Time: 28:21

CrossFit08844 & FuBarBell Wk 2 Day 1 (Snatch)

23 Aug 2014

Partner WOD: AMRAP 15 minutes
60 Singles
15 Box Jumps

Result = 7+10 rounds (Max and Bonnie)

FuBarBell Wk 2 Day 1 (Snatch)

Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. 3-Position Snatch Movement - 30 complex (1 hip + 1 above knee + 1 below knee + 1 above knee + 1 hip) reps @ RPE 5-6
2. 3-Position Snatch Pull - 10 sets of 1 complex (1 floor + 1 below knee + 1 above knee) rep @ RPE 5-6
3. Snatch Rack Delivery - 30 reps @ RPE 4-5
4. 3-Position Muscle Snatch - 10 sets of 1 complex (1 hip + 1 above knee + 1 below knee) rep @ RPE 5-6