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

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Open Gym

5 Mar 2017

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

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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

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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

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Open Gym

26 Feb 2017

Row 2K (easy) 10 min

Walk on treadmill 2 miles, 40 minutes

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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