3 RFT:

21 DB Swings @ 50lbs
50 GHD Situps

13:05

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 12 pound ball, 10 ft target. (Reps) -- 10 reps
Sumo deadlift high-pull 45 pounds (Reps) -- 8 reps
Box Jump 20" box (Reps) -- 7 reps
Push-press 45 pounds (Reps) -- 10 reps
Burpees (Reps) -- 4 reps

Set up a designated pace for the exercises that you know you can maintain across all sets.

1000m Row
30 HSPUS
1000m Row

Hollow & Arch Rocks

AMRAP 12 minutes of:
3 Push Press @ 115lbs (clean weight from the ground)
5 Ball Slams @ 20lbs

15 Rounds

-then-

10 x 60 yard sprints
Rest :45 seconds between efforts

Annie

50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Situps

9:09

5RFTT:
:30 Hill Sprints (10.0 incline; 7.0 mph)
12 Burpees

:90 rest between efforts
 Last round was done at 7.5 mph on treadmill

15:44

For 4 RDS; At the start of each 6-minute interval:
500m Row
12 OHS @ 85lbs
100 Singles

Pain Threshold

5 RDS:
200m run (1.0 incline; 8.5 - 9.1 mph on treadmill)
9 UB Hang Power Cleans @ 115lbs
6 UB Push Jerks @ 115lbs

*Rest 2 minutes between efforts.
*Do not set bar down between Cleans & Jerks

2013 CrossFit Games Regional Event 4

For time:
50 Wall ball shots, 15 pound ball
50 Pushups
50 Pistols;alternating
50 Power Snatches; 75 pounds barbell
19:38

5 RFT:

7 Deadlifts @ 185lbs
20 Squats
7 HSPUS

9:23 

10 Rounds:

3 Hang Clean & Jerks @ 135lbs
10 Evil Wheels

Finish with 40 Ball Slams @ 20lbs

AMRAP in 10 minutes of:
10 Thrusters @ 55lbs
10 DB Swings @ 37.5lbs
90 Singles

5 rounds even -- finished right at the buzzer.

GOAL IS UNBROKEN SETS!!!

Four rounds for time of:
Row 500 meters
Rest 3 minutes

1 -- 1:55
2 -- 1:54
3 -- 1:56
4 -- 1:54

Complete AMRAP in 5 minutes of:

195lb Deadlift, 3 reps
95lb Push Press, 7 reps

6 rounds even. Finished right at the buzzer.

Crossfit Endurance

Time Trial: Row 2000m
-- 8:25.7
-- Damper was set at 10.

For Time:

50 Situps
400m Run
1:00 Handstand hold
50 Box Jumps @ 20"
1:00 Handstand hold
400m Run
50 Situps

19:38

Jorge - Hero WOD

For time:
30 GHD sit-ups
15 Squat cleans
24 GHD sit-ups
12 Squat cleans
18 GHD sit-ups
9 Squat cleans
12 GHD sit-ups
6 Squat cleans
6 GHD sit-ups
3 Squat cleans

Squat Cleans @ 95lbs

12:45

For Time:

50 Burpees
20 Front Squats @ 155lbs
50 Burpees

21:51
Brutal workout; especially on the hip flexors. 

AMRAP 15 minutes of:
15 DB Thrusters @ 25lbs
500m Row

3 + 140m Row

Workout performed in fitness center at Hotel Monaco.

Four Rounds of:

400m Run
100 Jump Ropes

Ran at Springer Middle School Track.

3 RFT:
400m Row
21 DB Swings @ 50lbs
12 HSPUS

*All sets unbroken.

Accessory Work
75 Hollow Rocks
50 DB Presses @ 15lbs
10 Strict Chins

50 Deadlifts @ 115lbs
50 Supermans
50 Back Extensions

Complete 10 rounds:
3 Hang Cleans @ 145lbs
10 Evil Wheels

1000m Row
Tabata Squats
1000m Row

Four Rounds of:

400m Run
100 Jump Ropes

Ran at Springer Middle School Track.

7 Hang Power Clean & Jerks @ 50 lbs -- Right Arm
7 Hang Power Clean & Jerks @ 50 lbs -- Left Arm
5 Handstand Pushups

6 Hang Power Clean & Jerks @ 50 lbs -- Right Arm
6 Hang Power Clean & Jerks @ 50 lbs -- Left Arm
10 Handstand Pushups

5 Hang Power Clean & Jerks @ 50 lbs -- Right Arm
5 Hang Power Clean & Jerks @ 50 lbs -- Left Arm
15 Handstand Pushups
 

7 Rounds:

Max Rep HSPU
10 Hollow Rocks

Fewest HSPU: 9
Most HSPU: 11

Complete 10 Rounds:

4 Lateral Hurdle Hops
20 Yard Sprint
*90 secs between efforts.

For lateral hurdle hops to sprint...set up four 16-20" hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint.

Alternate starting sides each rep. You should have 5 reps starting from the left and 5 reps starting from the right.

Used both foam rollers, green trash can and Lauren's plastic step. Next time use taller targets.

Double Alternating Tabata

Box Jumps @ 20"
DB Swings @ 50lbs

Score is lowest total for each exercise.

Box Jumps: 6
DB Swings: 8

Worked out in garage w/ LOML for a little extra motivation.

Complete 5 rounds:
20 DB Swings  @ 50lbs
Sprint 60 yards

*Rest is walk back to DB each round
*At Springer Track

AMRAP 10:

90 Jump Rope Singles
10 DB Snatches @ 50lbs (5r/5l)

7 Rounds

4 RFT:
400m Run
15 Burpees
 
15:51

"Short Tosh"
3 x (100m+200m+400m run)
Work:Rest 1:1

-then-

10 RDS:
:30 seconds box jumps @ 20"
:30 seconds rest

AMRAP 15:

10 DB Swings @ 50lbs
25-Yard Farmers Walk - Right Arm @ 50lbs
10 DB Swings @ 50lbs
25-Yard Farmers Walk - Left Arm @ 50lbs

5 Full Rounds + Right Arm Farmer's Carry

Conditioning
Complete 6 rounds:
1/2 Gasser
*Rest 60 seconds between rounds
*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*All sets to be completed under 25 seconds. For every round not completed, perform a 10 burpee penalty.

10 Step-Ups onto 20" box w/PVC
10-1 Evil Wheels
3 x :45 seconds plank hold

Tuesday Oct 29th

3 RFT:
10 DB Snatches @ 50lbs -- Right Arm
5 HSPU
10 DB Snatches @ 50lbs -- Left Arm
5 HSPU

8:48

Four Rounds of:

400m Run
100 Jump Ropes

Ran at Springer Middle School Track.

90 seconds to complete the following: 
100m Shuttle Run (50m out and back)
8 DB Swings @ 50lbs
5 HSPU

:30 rest between efforts

Repeat for a total of 6 rounds

Complete 4 Rounds:

10 right arm DB Power Snatch @ 50lbs
10 left arm DB Power Snatch @ 50lbs
Max Rep Jump Ropes

10-1 DB Swings @ 50lbs
40-yard Sprint between efforts

4 RFT:

:30 Sprint @ 9.5mph on treadmill
15 Ball Slams

6:28

50 Evil Wheels

750m Row
75 Squats
15 HSPUS

500m Row
50 Squats
12 HSPUS

250m Row
25 Squats
9 HSPUS

750 Meter Row
75 Squats
15 Handstand Push Ups
500 Meter Row
50 Squats
12 Hanstand Push Ups
250 Row
25 Squats
9 Hanstand Push Ups - See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/2006/11/steady_as_she_g.html#sthash.LncDtcA5.dpuf

750 Meter Row
75 Squats
15 Handstand Push Ups
500 Meter Row
50 Squats
12 Hanstand Push Ups
250 Row
25 Squats
9 Hanstand Push Ups - See more at: http://www.crossfitsantacruz.com/crossfit_santa_cruz/2006/11/steady_as_she_g.html#sthash.LncDtcA5.dpuf

6 X 3 Hang Clean and Jerk

*20 Hollow Rocks between sets

95-115-135-145-150-155lbs

From Crossfit Football:

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 2500 meters
*Penalty is 1 handstand push up for every 5 meters under 2500 meters.
Post total meters rowed and if any penalties were assessed.

2452 meters rowed; penalty was 9 HSPU

With a 10 minute running clock:

Row 1000m
then,
AMRAP:
5 Push Press @ 95lbs
5 C2B Pullups

39 Reps -- 3 full rounds + 4 pullups

Crossfit Regionals 2011 Workout #1

Run 1000m
30 HSPUS
Row 1000m

Crossfit Endurance

Time Trial: Row 2000m
-- 9:33
-- Damper was set at 9.

Crossfit Endurance

Time Trial: Row 2000m
-- 9:33
-- Damper was set at 7; average stroke rate was 30. 


Focus on Technique.

1. Drive: Engage your legs first, swing your back open, and pull your arms at the end into the finish position. Just like with power cleans, once the arms bend, “the power ends!”
2. Recovery: Because your legs are responsible for ~75% of the drive, they need 75% of the recovery, too. Be patient on the recovery and bend your knees last, after you have re-straightened your arms and leaned forward.
3. Catch: This is the transition between the recovery back into the drive. Farmer advises thinking about the turnover “one inch” before the catch so your legs get ready to drive again.

Annie

50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Situps

8:41

Handstand Hold for 5 minutes
:30 on/:30 off

Then,
800m Run
30 HSPUS
15 Strict Pullups
800m Run

Then,
20 Evil Wheels
20 V-Ups (4lbs Med Ball)
20 Hollow Rocks
20  Strict Hanging Leg Raises

Each round begins with 10 Squat Snatches @ 45lbs
50-40-30-20-10 reps of Double Unders (3:1 Singles)

9:13

50 GHD Situps
40 Burpees
30 Swiss Ball Mountain Climbers
20 Arch Rocks
10 T2B

11:08

6 rounds of:
10 WallBalls @ 15lbs
5 Burpee Pullups
-rest 2 minutes -
4 rounds of:
10 WallBalls @ 15lbs
5 Burpee Pullups
-rest 2 minutes -
2 rounds of:
10 WallBalls @ 15lbs
5 Burpee Pullups

Conditioning
7 rounds for total time of:
Row 250m
14 Lateral Box Jumps 20″ (touch on top)
7 DB Hang Power Cleans @ 42.5lbs
Rest 60 seconds between efforts.

150 Singles
5 Shuttle Sprints
120 Singles
4 Shuttle Sprints
90 Singles
3 Shuttle Sprints
60 Singles
2 Shuttle Sprints
30 Singles
1 Shuttle Sprint

10:01

*A Shuttle Sprint consists of 5m out and back then 10m out and back.

Good cardio WOD! Just missed 10 min cutoff; rope got tangled on last set of singles.

Complete 5 Rounds:
20 45lb Barbell Overhead Stepups -- 20" Box (10 Each Leg)
15 Evil Wheels
5 C2B Pullups

*For Overhead Stepups, place a 45lb barbell in an overhead squat or snatch position and perform Stepups onto a 20" box.
*Rest 60 seconds between rounds.

5 Rounds; 2 Minutes Each:

4 Power Cleans @ 135lbs
Max Reps Ball Slams @ 20lbs

1: 33 reps
2: 31 reps
3: 28 reps
4: 27 reps
5: 31 reps

21-15-9 reps of:

Hollow Rocks
Arch Rocks

1 Minute BOSU Plank

5 Rounds of:

:30 Row
:30 Rest
:30 Jump Rope
:30 Rest

25 Evil Wheels
25 Supermans
25 V-ups with 4lb bar

21 Deadlifts @ 185lbs
400m Run (1.0 incline; 8.5mph)
15 Deadlifts @ 185lbs
400m Run (1.0 incline; 8.5mph)
9 Deadlifts @ 185lbs
400m Run (1.0 incline; 8.5mph)

4 Rounds:

500m Row
12 Lateral Over The Bar Burpees
6 Hang Snatches @ 95lbs

Rest 1:1

9 Hang Cleans @ 135lbs
12 Toes to Bar
6 Hang Cleans @ 135lbs
12 Toes to Bar
3 Hang Cleans @ 135lbs
12 Toes to Bar

- rest 5 minutes -

9 Hang Cleans @ 135lbs
12 Wall Balls @ 20lbs
6 Hang Cleans @ 135lbs
12 Wall Balls @ 20lbs
3 Hang Cleans @ Hang Cleans
12 Wall Balls @ 20lbs

For Quality:

30 HSPU
-then-
100 Band Pull-Aparts - Purple Band

Three Rounds For Time:
30 Walking Lunges
50 Squats
25 Back Extensions

11:58

For Time:

1000m Row
20 Swiss Ball Pushups
750m Row
35 Swiss Ball Pushups
500m Row
50 Swiss Ball Pushups

18:51

Split Jerk 1-1-1-1-1-1-1

135-145-165-175-175-180-180lbs

50 Deadlifts @ 115lbs
50 Back Extensions
50 Supermans

50 Hollow Rocks
25 Evil Wheels

200 Singles
then;
100 DB Swings @ 50lbs
*20  Singles Penalty On The Minute

8:48

For Time:

400m Run
40 Situps
40 OHS @ 45lbs
500m Row
40 V-Ups
40 OHS @ 45lbs
400m Run

19:46

8 RDS:

3 Hang Cleans @ 135lbs
6 Jump & Touch @ 20"
6 HSPU

45 Hollow Rocks
30 GHD Situps

10-1 Push Press @ 95lbs
1-10 Box Jumps @ 20"

-then-

5-5-5-5-5 Shoulder Press

85-115-125-130-135lbs

4 RDS:

400m Run
100 Jump Ropes

Rowing Nancy

5 RFT:

500m Row
15 OHS @ 65lbs

16:46

5 RFT:

7 Deadlifts @ 185lbs
20 Squats
7 HSPUS

7:58

"Elisabeth"

21-15-9 reps of:

Hang Cleans @ 95lbs
Dips

8:40

2 RDS:

1000m Row
50 GHDS

Finish with 50 Evil Wheels

30 Wallballs @ 15lbs
10 HSPU
30 OWLS @ 45lbs
10 HSPU
100yd Farmer's Carry @ 55lbs
10 HSPU
300m Run (.18miles; 8.5 mph, 1.0 incline)

5 RDS:

100 Singles
10 Push Jerks @ 115lbs

*Rest 1 minute between efforts.
*Clean weight from ground.

9 Deadlifts @ 245lbs
7 Jingle Jangles
7 Deadlifts @ 245lbs
14 Jingle Jangles
5 Deadlifts @ 245lbs
21 Jingle Jangles

Back Squat 3-3-3-3

205--225--235--245lbs

-then-

Tabata back squats with empty barbell. Bar stays on back for all (8) rounds.

9-9-8-8-8-8-8-11 = 69 reps

21-15-9 reps of :

Hollow Rocks
Arch Rocks

6 Rounds for QUALITY:

5 HSPUS
7 Strict Pullups
10 V-Ups

50 Hollow Rocks

EMOM for 7 minutes:

1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean - heaviest possible -- 150lbs

-then-

EMOM...

Run: 10 x 150m (.09 on miles on treadmill @ 9.0mph) - active rest remainder of each minute.

3 Rounds for Time and Reps:

500m Row (all out efforts)
ME UB HSPU

1: 1:53 & 12
2: 2:02 & 13
3: 1:59 & 11

50 GHD Situps
40 Burpees
30 Swiss Ball Mtn Climbers
20 Arch Rocks
10 Toes to Bar

Finish up with 5 x 8 Evil Wheels

30-20-10 reps of:

Wall Balls @ 12lbs
Hang Squat Snatches @ 45 lbs

9:03

2 x 15 Hollow Rocks; 2 x 15 Back Extensions

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill
8 Dumbbell Swings @ 50lbs
16 Push Ups

*Rest 1 minute between rounds.

*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat...

As many rounds as possible in 12 minutes of:
6 One Arm DB Snatches RT - 50 lbs
6 One Arm DB Snatches LT - 50 lbs
3 Box Jumps @ 24"

9 Rounds w/ :03 seconds to spare

Complete:
6 x 3 cone L-Drill (3 R / 3 L)
rest 2 minutes
4 x 60 yard Shuttle
Rest 2 minutes
4 x 40 yard Sprint
*Rest 45 seconds between reps
then...
 50 Evil Wheels

75 Pushups for Time

5:50

"DT" 

5RFT @ 115lbs

12 Deadlifts
9 Hang Cleans
6 Push Jerks

10:50

Hollow Annie

50-40-30-20-10 reps of: 
Double Unders (3:1 singles)
Hollow Rocks(1:2)

7:48

Frog Planche Practice

10 minutes to 1RM Snatch - 120lbs - New PR!!
10 mintues to 1RM Clean & Jerk - 155lbs 

As many rounds as possible in 10 minutes:
27.5 lbs Dumbbell Thrusters - 10 reps
250 Meter Row

5 + 10 Thrusters

For time:

50 OHS @ 75lbs
40 Box Jumps @ 20"
30 Thrusters @ 75lbs
20 OWLS @ 35lbs
10 Pullups

14:03

Work to 1RM Clean and Jerk - 160lbs

Metcon 
10-8-6-4-2
Hang Power Clean (105lbs)
50-40-30-20-10
Double unders (3:1)

Rest between Metcon and 1k Row

1000m Row

Max Effort 1000m Row

4:12

Shoulder Press 3 x 1: 115-135-145lbs
Push Press 3 x 3: 155-165-170lbs
Push Jerk 3 x 5: 165-170-175lbs

Interval Sprints - Basketball Court

Run sideline to sideline (14) times. Run each set; rest (2) minutes. (4) rounds in total.

Rowing Annie

50-40-30-20-10 reps of:
Row (500m...100m)
Double Unders (2:1 Singles)
Situps

-then-

Work to 1RM Snatch: 105lbs
Work to 1RM Clean and Jerk: 155LBS

3 RDS:
500m Row
400m Run 8.5mph, 1.0 incline

50 Hollow Rocks

Jerry - Pack Scaling

800m Run
1000m Row
800m Run

14:33

Row 3 x 1k - rest 1:1 - 30 burpee penalty for every set that deviates +/- 5 seconds from the fastest set.

A: 4:13
B: 4:17
C: 4:14

3 RFT:

50 Squats
7 HSPUS
10 Hang Power Cleans @ 115lbs

Made it through (2) rounds without any problem; tweaked my back on set of HPC. Could not continue. Pain was in lower left region of back; very localized, very sharp pain. Used Trigger Point Roller along with SuperNova to try and ease some of the pain.

Finished with 1000m row on Concept 2. Time for row was 4:34. 

6 minute AMRAP:

10 Box Jumps @ 20"
60 Jump Ropes

Rest 6 minutes.

For Time:
Complete number of reps from previous round, trying to best your time.

A: 5 + 10 Box Jumps
B: 5:30

Crushing Helen
Complete 6 rounds for time of:
100 yard Sprint
8 DB Swings - 55lbs
5 Handstand Push Ups

10-1 Reps of Box Jumps @ 20"
:30 Handstand Hold between efforts

7 RFT:

1 DB Snatch (R/L) @ 50lbs
70 Jump Ropes

6:29

5 rounds for reps and time:

200m Run (Prospect Ave. stop sign and turn around)
Max Effort UB HSPUS


1: 10
2: 12
3:11
4: 10
5:10

3 RDS:

500mRun
21 DB Swings @50lbs
12 Box Jumps @ 24"

On the minute
Sprint 60 yards on the minute for 10 minutes.

3 RDS; 1 Minute Rest Btwn RDS

8 HSPUS
200m Run (1.0; 8.5 mph on treadmill)
16 DB Swings @ 50lbs
200m Run (1.0; 8.5 mph on treadmill)
24 Burpees

10 RFT:

3 DB Snatches @ 55lbs
10 Evil Wheels

14:19

-then-

Alternating Tabata:
Box Jumps @ 20"
HSPUS

45lb DB Squat Cleans, 30 reps

3:18

Made a mistake and main site called for Squat Clean and Jerks.

For Time:

50 HSPUS

7:28

Run 2 miles

Concord Manor 2-Miler

4 RDS:

10 Pistols
20 Pushups
10 Hollow Rocks
:20 Handstand Hold

-then-

100 Singles
50 Squats
25 Box Jumps
100 Singles

-then-

21-15-9 reps of:
Hollow Rocks
Box Jumps

Each Round Begins with 50 Singles

4 RDS:
15 GHD Situps
15 Pushups - Games Standard
100 Singles

10 RDS:

3 HSPUS
6 Deadlifts @ 180lbs

-Rest 5 mins-

5 RDS:

3 C2B Pull-ups
6 Pistols (R/L)

5RNFT:

9 DB Thrusters @ 45lbs
9 HSPUS

AMRAP 12:

10 Burpees
25 Doubles (3:1 Singles)

7 Rounds + 6 Burpees

Deadlift 2-2-2-2-2-2-2-2-2-2

200lbs x 2
220lbs x 2
240lbs x 2
260lbs x 2
280lbs x 2

100 Hollow Rocks

Shoulder Press 1-1-1-1-1

110-120-130-140-150lbs(f)

Push Press 3-3-3-3-3

110-120-130-150-160lbs

DB Push Jerk 5-5-5-5-5


45-50-55-60-55lbs

*Workout was done on Smith Machine at Planet Fitness. There was a problem with the height of the machine which did not allow me to complete Push Jerks; hence DB Jerks

Strength Week:
Back Squats
1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 220lbs
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 250lbs
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 270lbs

5 RFT:

7 Deadlifts @ 185lbs
20 Squats
7 HSPUS

8:11

"Jorge"

For time:
30 GHD sit-ups
45 pound DB Squat clean, 15 reps
24 GHD sit-ups
45 pound DB Squat clean, 12 reps
18 GHD sit-ups
45 pound DB Squat clean, 9 reps
12 GHD sit-ups
45 pound DB Squat clean, 6 reps
6 GHD sit-ups
45 pound DB Squat clean, 3 reps

 12:09

V-Up Annie

50-40-30-20-10 reps of: 
Double Unders (2:1 singles)
V-Ups (1:2)

7:24

Hold handstand facing wall for 3 minute. Each time you break or rest, perform 20 hollow rocks.

60 Hollow Rocks

For QUALITY:

3 ROUNDS:

• 25 Hollow Rocks 
• Hold Frog Planche for 30 seconds
• 25 Superman Rocks 
• Hold L-Sit  for 30 seconds

21-15-9 reps of:

Box Jump @ 20"
HSPUs

9:36

Pain Threshold
5 RDS:
1:00 Jingle Jangles
9 UB DB Squat Cleans @ 40lbs
6 Push Jerks @ 40lbs

*Rest 2 minutes between efforts

Strength
1) Every 30 seconds for 5:00 (22 total reps):
2 Deadlifts @160lbs
 
2) Bench Press: 10 minutes to work up to a heavy single.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2: 225lbs


Midline
2 x 20 Hollow Rocks

70 Double Unders (3:1 Singles)
60 DB Swings @45lbs
50 GHD Situps
40 Burpees
30 Wall Balls @ 12lbs

16:53

DB Thrusters 2-2-2-2-2-2

20-30-40-50-55-60lbs

EMOM 10:
2 DB Thrusters @ 70% 2RM (40lbs)
5 Box Jumps @ 20"

Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
7 Chest to Bar Pull-ups
35 Pound Dumbbell Squat Snatch, 10 reps, alternating

6 + 4 Snatches

Annie

50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Situps

8:43

5RFT:

7 DB Squat Cleans @ 45lbs
14 DB Swings @ 45lbs

8:37

2013 CrossFit Games Regional Event 4

For time:
50 Wall ball shots, 12 pound ball
50 Pushups
50 Pistols;alternating
50 pound Dumbbell Snatch, alternating, 50 reps

19:00

8 RDS:

:30 on :30 off Jump Rope Single Unders

21-15-9 reps of:

DB Hang Cleans @ 35lbs
Toes To Bar

No time kept.

3 Rounds:

:30 Handstand Hold
5 HSPUS
:30 Top of Pullup Hold
5 Pullups
:30 Top of Dip Hold
5 Dips

400 meter walking lunge
Post time and number of steps to comments

19:33

Chichester Highschool.Brutal.

Not as Brutal.

Brutal.

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

16:08

5 RFT:
15 Hollow Rocks
15 Arch Rocks

7:17

For Quality: 5 Rounds:
15 Seconds Frog Planche
45 Seconds Rest
10 Reverse Hypers - No Band

50 Sit-ups
500m Run
1:00 Handstand Hold
50 Box Jumps @ 20'
1:00 Handstand Hold
500m Run
50 Sit-ups

16:33

2013 Regionals Event 2:

Complete the Following in 7 Minutes:

3 Overhead Squats

Start at 120lbs and increase by 10 pound increments to as heavy as you can within the seven minutes. Weight was racked  overhead at Planet Fitness.

210lbs

3 x Frog Planche for Max Time

-then-

AMRAP 15:

9 DB Swings @ 55lbs
12 HR Pushups
15 Wall Balls @ 12lbs

6 RDS +11 Pushups

A) EMOM 10:
alternating movements:
3 DB Cleans @ 50lbs
:30 max dips
B) :45:30:15:30:45 of:
Hollow rocks
Arch rocks
C) 4 rounds for reps (:90:90) of:
:30 max pushups
:60 max singles
:90 seconds rest

5RFT:

3 DB Push Jerks @ 55lbs
6 Pullups
9 Pushups

9:25

5 RFT:

10 Jingle Jangles
5 HSPUS

4:39

Cycle-Michael

3 RFT:
1 Mile Bike (L10, Hill Plus, Cascade)
50 Situps
50 Back Extensions

23:23

Work to 1RM DB Snatch
60lbs

Work to 2RM Weighted Pull-ups
35lbs

5 RDS:
:30 Hollow Rocks
:30 Arch Rocks
:30 Rest

-then-

5 RDS:
:30 DB Swings @ 45lbs
:30 Pushups
:30 Singles

DB Thruster 5-5-3-2-1-1

30-40-45-50-55-55lbs

-then-

AMRAP 7:
30 DB Thrusters @ 20lbs
30 DB Thrusters @ 30lbs
30 DB Thrusters @ 40lbs

76 Reps

3RFT:

100-foot Farmer's Walk @ 50lbs each hand
5 HSPUS
12 DB Swings @ 55lbs

7:13

Filthy Fifty

Box Jumps
DB Swings @ 40lbs
Lunges
Push Press @ 20lbs
KTE
Back Extensions
Wall Balls
Burpees
Singles (2:1)

34:43

4 RNFT:

10 Pistols
20 Pushups
10 Hollow Rocks
:20 Handstand Hold

AMRAP 8:

5 Deadlifts @ 200lbs
75 Singles

6 rounds

Shoulder Press 1-1-1-1-1

120-120-120-130-135lbs

Push Press 3-3-3-3-3

135-145-150-160-165lbs

*Workout was done on Smith Machine at Planet Fitness. There was a problem with the height of the machine which did not allow me to complete Push Jerks.

"Klepto"

4 rounds for time of:

27 Box jumps, 24" box

20 Burpees

11 Squat cleans, 145 pounds

18:08

Scaled as follows: 20" box, 30lb DB squat cleans and 3 rounds instead of 4. 

5 RDS:

7 HSPUS
400m Run

*Performed workout at Sun Valley Track

OHS 1-1-1-1-1-1-1

160-160-180-180-190-200-205lbs

* Weight was on highest rung of Smith Machine

Schmalls
Run 800 meters
50 Burpees
20 Pullups
30 Pistols
20 DB Swings @ 50lbs
10 HSPUS
Run 800 meters

3 RDS:

800m Run
30 Wall Balls @ 12lbs

400m Run - 8.5 mph, 1.0 incline on treadmill
50 squats (25,25)
400m Run
50 Squats (25,25)
400m Run
50 Box Jumps 20" (unbroken)

-rest 5 mins-

5-5-5-5-5 DB Clean and Jerk

45-50-55-60-60F (3 reps)

3 x 20 GHDs - rest 45 seconds

15 Minute Running Clock-

complete: 25 Chest to Bar Pull Ups
then
complete: “Isabel” with 50lb DB Each Arm
then
for max reps: burpees (21)

After Party: HSPU - Same number of reps as burpees completed

10 HSPUS
-then-
3 RDS:
10 Deadlifts @ 220lbs
100 Singles
-then-
10 HSPUS

5 RDS:

30 SDHP w/ PVC
15 Bench Press @ 95lbs

21-15-9 reps of:

DB Thrusters @ 45lbs
Weighted Pullups @ 25lbs

SLOW!

10 RFT:
10 Deadlifts @ 135lbs
10 Pushups

10:38

Three Rounds For Time:
30 Walking Lunges
50 Squats
25 Back Extensions

12:07

Crossfit Games Open WOD 12.1

Complete AMRAP in 7 of minutes of:

Burpees

68 reps

compare to  Jan 29, 2013
compare to  Feb 24, 2012

Annie

50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Situps

9:03

1200m Run
30 HSPUS
1200m Run

18:31

3 RFT:

21 DB Swings @ 50lbs
50 GHDS

10:27

21-15-9 reps of:

Deadlift @ 200lbs
OHS @110lbs

12:46

*Use one bar, change own weights.

Compare 11/07/2012

For time:

100 Double Unders (3:1 Singles)
30 DB Snatches @ 50lbs
10 Muscle-ups (1:1 Pullups/Dips)

9:49

Crossfit Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
45 pound Clean and jerk, 3 reps
3 Toes-to-bar
45 pound Clean and jerk, 6 reps
6 Toes-to-bar
45 pound Clean and jerk, 9 reps
9 Toes-to-bar
45 pound Clean and jerk, 12 reps
12 Toes-to-bar
45 pound Clean and jerk, 15 reps
15 Toes-to-bar
45 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

54 reps 

12 C/J + 6 T2B

Crossfit Open WOD 13.3

12 Minute AMRAP:
150 Wall Balls @ 12lbs
90 Double Unders (Sub 3:1 Singles)
30 Muscle-Ups (Sub 2:1 Pullups/Dips)

242 Reps

Got through 2 Muscle-Ups.

For Quality:
Accumulate 1 Minute in L-Sit.
15 T2B
1 Minute Superman Hold

For Reps:
3 Minutes Max Burpees
Recover 3 Minutes
3 Minutes Max Jump Rope Singles
Recover 3 Minutes
3 Minutes MaxV-Ups

Tabata Pistol (alternate legs)
Recover 3 minutes
Tabata Jump Ropes
Recover 3 minutes
Tabata Handstand (4 rounds)

Tough WOD!!

For Quality: 5 Rounds:
10 Standing DB Inverted Cross
5 HSPUS

5 RFT:
15 Hollow Rocks
15 Arch Rocks

9:10

For Quality: 5 Rounds:
15 Seconds Frog Planche
45 Seconds Rest
10 Reverse Hypers - No Band

Gymnastics WOD:

For QUALITY: 5 RDS:
5 Wide Grip Pullups
15 Narrow Squats 

For TIME:
50 V-Ups
Every time you break, do 3 burpees.
5:05

EMOM 10:

DB Clean and Jerk @ 60lbs

For Time:
2 Minutes Max Reps Jump Rope Singles
Rest 1 minute
2 Minutes Max Reps DB Swings @ 50lbs
Rest 1 minute
5RFT:
5 DB Cleans 50lbs
10 Burpee Over Bar Jumps

:50 seconds unbroken, :20 rest, :50 unbroken
36 DB Swings
9:58

1 Minute Plank Hold
:30 Swiss Ball Plank Hold

CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
35 pound DB Push Press, 5 reps
110 pound Deadlift, 10 reps
15 Box jumps, 20" box

172 Reps

5 Rounds
5 DB Push Press
10 Deadlifts
7 Box Jumps

5 Minutes- AMRAP
5- DB Snatches @ 40lbs
5- Burpees

8 rounds

Rest 2 Minutes

5 Minutes- AMRAP
5- DB Power Cleans @ 40lbs
5- Burpees

6 rounds

Rest 2 Minutes

3 Rounds- For Time
10- Wall Balls
10- Toes to Bar

5:52

AMRAP 7 minutes:
10 HR Push-ups
10 Jumping Lunges

6 rounds + 6 jumping lunges

Rest 3 mintues.

AMRAP 10:
800m Run
DB Snatches @ 40lbs

Count highest number of reps completed by both left and right.

30 DB Snatches

Cherry Tree Knoll Run - Run 1.5 miles

Movement prep for 13.1
1) Every 30 seconds for 2 minutes (10 total reps):
1 Power Snatch + 1 Full Snatch (squat) @ 25lbs
2) Every minute on the minute for 2 minutes (6 total reps):
1 Power Snatch + 1 Full Snatch (squat) @ 35lbs
3) Every 10 seconds for 1 minute (14 total reps):
2 Burpees as fast as possible
2013 CFG Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
25lb DB Snatch, 30 reps
30 Burpees
35lb DB Snatch, 30 reps
20 Burpees
50lb DB Snatch, 30 reps
10 burpees
60lb  DB Snatch, as many reps as possible

165 reps: Finished through 20 burpees + 15 snatches (8 right, 7 left)

3 RFT:
200m Run
50 Walking Lunges
25 Squats

15:14

10-1 DB Swings @ 50lbs
1-10 OHS @ 90lbs

9:11

5RFT:

300m Run (Outside at PF)
10-8-6-4-2 reps of DB Clean and Jerk @ 45lbs
25 Squats

18:59

5 RFTT:

150 Jump Ropes
10 DB Push Jerks @ 60lbs
Rest 1 minute between efforts. 

17:53

Heavy!

3RFT:

Set a target 12" above max reach:
30 Jump and Touch
20 Deadlifts @ 160lbs
10 HSPUS

12: 25

3 rounds:
Run 500m
25 Wall Balls 12#
*Rest 1 minute after the first round, and rest 2 minutes after the second round.

Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.

Frog Planche Practice
GHD Situps
----
5 RFT:
10 Jingle Jangles
5 HSPUS

4:46

EMOM 8:

2 x Close Grip Bench Press @ 160lbs

-then-

21-15-9 reps of:

DB Thrusters @ 20lbs
Box Jumps @ 20"

5:20

 5 rounds for time of:
1 DB clean and Jerk @ 55lbs
6 Handstand Push-ups
1 DB clean and Jerk @ 55lbs
6 Strict Dips
1 DB clean and Jerk @ 55lbs
200m Run

4 RNFT:

10 Pistols
20 Pushups
10 Hollow Rocks
:20 Handstand Hold

EMOM 15:

2 Snatch Grip Deadlifts

*If form is good, increase weight each set. Worked up to 235lbs.

-then-

100 Swiss Ball Mountain Climbers
75 Toe Touches
50 Situps
25 Leg Lifts

3 minute DB overhead hold 50lbs
30 DB SDHP @ 30lbs
2 minute DB overhead hold 50lbs
20 DB SDHP @ 30lbs
1 minute DB overhead hold 50lbs
10 DB SDHP @ 30lbs

Brutal. Holds were broken up except for 1 minute interval. 

15-12-9-6-3 reps of:

OHS @ 70lbs
Box Jumps @ 20"

6:05

-then-

5 RFT:

20 Situps
20 Back Extensions

8:34

 

5RFT:

10 DB Snatches @ 60lbs
200' Sprint (Up/Down at Planet Fitness)


6:55

3 rounds

30 wall ball (12lbs)
20 DB hang power clean (35lbs)
30 GHD situps

14:54

Work up to heavy single:
7 x 1 DB Snatch Hi-Hang
7 x 1 DB Clean and Jerk

60lbs
---
Back Squat

Set 1: BS every 30 seconds for 2:00 (5 reps)
Rest 3 minutes
Set 1: BS every 30 seconds for 1:30 (4 reps)
Rest 2 minutes
Set 1: BS every 30 seconds for 1:00 (3 reps)
Rest 1 minutes

250lbs 

*Do not set bar down between reps.
---
5 x 2 Pause OHS (3 Count at Bottom of Squat)
Rest 90 seconds

110lbs
---
100-80-60-40-20 Singles
10-8-6-4-2 HSPUS

7:38

Tabata Push-up
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Jump Rope
Rest 1 minute
Tabata GHD Sit-up
Rest 1 minute

AMRAP 8:

4 HSPU
8 DB Swings @ 50lbs
12 GHD Situps

5 + 4 HSPU

"Mr. Joshua"

4RFT:
400m run
15 Deadlifts @ 185lbs
15 GHDS

Not my best effort, was breathing hard at the end. Did not keep time as transitions between run and weights were not smooth due to treadmill having to warmup each time. Screwed up and did deadlifts before GHDs.

Jump Rope for 7 minutes. Each time you stop, do 5 burpees.

EMOM 7:
DB Power Clean
DB Push Jerk
DB Hang Squat Clean

As heavy as possible.

50-50-55-55-60-60-60lbs

EMOM…
Run: 10 X 150m – active rest the remainder of each minute. (.10 on treadmill)

9.5 mph

10 rounds for load of:
Shoulder press, 1 rep
Push press, 2 reps
Jerk, 3 reps

1-4: 45lbs, 5-6: 50lbs, 7-8: 55lbs, 9-10: 60lbs
Then,

Two rounds for time and load of:  45/50lbs
100 meter Waiter walk, right arm
100 meter Waiter walk, left arm

3 Rounds For Total Time:

10 DB Snatches @ 40lbs (Right Arm)
20 Target Burpees (10")
10 DB Snatches @ 40lbs (Left Arm)
20 Wallballs @ 12lbs

*2 minute rest between rounds.

18:15

21-15-9:
DB Swings @ 45lbs
42-30-18:
GHD Situps

10 RFT:
3 HSPUS
6 Deadlifts @ 185lbs

11:55

-then-

1) Snatch: 5X1 @ 95lbs, 5X1 @ 105lbs, 8X1 @ 75lbs – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be full Squat

2) Hang Clean: 5X1 @ 135lbs, 5X1 @ 155lbs, 8X1 @ 115lbs – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be full Squat

3) 3X20 GHD Situps - rest 45 sec. between efforts

Crossfit Games Open WOD 12.1

Complete AMRAP in 7 of minutes of:

Burpees

68 reps

compare to Feb 24, 2012

50 Lunges
10 DB Snatches RT @ 50bs
40 Lunges
10 DB Snatches LT @ 50lbs
30 Lunges
10 DB Snatches RT @  50lbs
20 Lunges
10 DB Snatches LT @ 50lbs

*Farmers Carry @ 50lbs 4 laps back and forth - trash can to trash can

11:15

For time:
35 Handstand push-ups 
At the beginning of each minute perform 40 singles

6:00

12/7/3/5/4/4

Brutal on my arms after SDHP yesterday...

50 DB SDHP @ 30lbs
30 Burpee Over Box Jumps @ 18"
400m Run

9:05

AMRAP 7:
3 Deadlifts @ 180lbs
3 HSPUS
6 Deadlifts @ 180lbs
6 HSPUS
...
Increase each by 3 reps per round until time expires.

Score is total number of completed reps.

60 - Completed Round of 12.

4 RNFT:

3 Weighted Pullups @ 25lbs
5 Strict Dips w/ 3 second pause at top and bottom
20 DB Swings @ 50lbs

1200m Run
50 Pistols
25 DB Hang Cleans @ 50lbs

15:21

20 T2B
-
EMOM 10:
Odd - DB Thrusters @ 25lbs
Even - Plank Hold
-
3 x 15 GHD, 45 sec rest
3 X 15 Back Extensions, 45 sec rest 

7 RFTT:

10 Burpees
7 Deadlifts @ 200lbs

*Rest 2 minutes between rounds.

8RFT:

8 Jingle Jangles
8 DB Swings @ 60lbs
5 HSPUS

14:59

AMRAP 10:

5 Pullups
10 Pushups
15 Squats

6 + 10 pushups

rest 5 mins

25 Strict Dips

Annie

50-40-30-20-10 reps of:
Double Unders (3:1 Singles)
Situps

9:16

AMRAP 8:

Front Squats @ 110lbs
HSPUS

*Must complete equal number of both.

30 Reps

50 Deadlifts @ 110lbs
50 Back Extensions
50 Supermans

Bench Press 6 x 6 @ 160lbs

-then-

10-1:
DB Push Press @ 30lbs
Pushups

8:42

Strength:
Back Squats
1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 220lbs
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 250lbs
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 270lbs
-----
Conditioning:
EMOM do 5 burpeees at the top of each minuten, use remainder of minute to do DB snatches @ 50lbs until you have totaled 30 snatches (R/L).
-the workout starts with 5 burpees

3:28

Strength
1) Every 30 seconds for 5:00 (22 total reps):
2 Deadlifts @160lbs
 
2a) Bench Press: 10 minutes to work up to a heavy single.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.

2A: 225lbs
2B: 70lbs

Midline
1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Supermans - rest 45 sec.

Loredo - Pack Scaling

4 RFT:
24 Squats
24 Pushups
24 Lunges
400m Run

23:13