CrossFit08844

8 Aug 2013

Warmup

2 sets:
8 KB Swings
6 Toes to Bar
4 Burpee Box Jumps

Strength

"L-Sit" Hold 28.6 seconds.

Try to find max. hold in 10min.
- Straight leg
- Ankles above hips

6 rounds for time:
15 KB Swings (24kg)
10 Toes to Bar
5 Burpee Box Jumps (28")

Time: 30 minutes 25 seconds

CrossFit08844

7 Aug 2013

Warmup

2 sets w/ empty barbell:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Dynamic Stretches b/w sets

Prep

3 sets building to weight used for workout:

Set 1: 12 DL, 9 HPC, 6 PJ @ 50-60% of weight used for workout (65#)

Set 2: 8 DL, 6 HPC, 4 PJ @ 75-85% of weight used for workout (85#)

Set 3: 4 DL, 3 HPC, 2 PJ @ 100% of weight used for workout (95#)

Men's Weight Options: 155, 135, 115, 95
Women's Weight Options: 105, 95, 80, 65

Benchmark!

"D.T."

5 rounds for time (95#):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Men: 155#, Women: 105#

Scale accordingly to keep time under 15 minutes.

Time: 11 minutes 54 seconds

CrossFit08844

6 Aug 2013

Warm up
2 sets of:
3 Hang power snatch(hips)
3 Over Head Squats
3 Hang power snatch(knees)
3 Over head Squats
3 Power snatch
3 Over head Squats
b/w sets,
Practice your double under

Prep

5-5-5-5-5
65,65,85,85,65

Builds your weight used to WOD in 15 minutes.
**All 5 reps should be
"touch & go" reps....!!!!!

Training

For time:
30 snatches(65)

*Every time you have to stop and take a break, perform 50 single jump rope.

Time: 5 minutes 41 seconds

CrossFit08844

5 Aug 2013

Warmup: full body foam roll,
3 x 5 OHS (PVC),
1 x 5 of each station

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Time: 17 minutes
Result = 193 points

CrossFit08844

4 Aug 2013

Warmup

2 sets (45#):
3 x High Hang Power Clean
3 x Front Squat
3 x Mid Hang Power Clean
3 x Front Squat
3 x Power Clean
3 x Front Squat

Strength

Power Clean
3-3-2-2-1-1-1
95, 115, 135, 155, 165 (f)

Handstand practice. Got my feet on the wall!!!

CrossFit08844

2 Aug 2013

Warm Up: 3 x 5 OHS (pvc)
Pistol and DB Snatch practice

WOD: Eric-30
2 rds for time:
Run 400 m
30 Handstand Push Ups (box)
30 Pistols (15/leg) (pole)
30 DB Snatch (50#)

Time: 32 minutes 38 seconds

CrossFit08844

1 Aug 2013

Warm Up
2 sets:
5 x Good Morning (45#)
5 x RDL (45#)
5 x Deadlift (45#)
2 minutes Double Under practice b/w sets

Strength
Deadlift
5-4-3-2-1-1-1
135,185,205,275,295,325,345(f)

Build to a 1RM in 20 minutes

WOD
10-9-8-7-6-5-4-3-2-1 Deadlifts (185#)
1-2-3-4-5-6-7-8-9-10 Burpees
Perform 40 singles after each set of Burpees

Time: 19 minutes 55 seconds