Complete 10 rounds:
3 Hang Snatches @ 115lbs
10 Evil Wheels


No time kept. This was done at roughly 80%. Wanted to make sure I hit all lifts. All rounds still unbroken. Great way to end 2014.

5:00 cap - Snatches
10 @ 65#
10 @ 95#
10 @ 115#

Completed all reps in 4:50. Workout completed at No Excuses.

BBG
A: EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Strength/Skill
*Sequence ends on 5th set of BS.
B: Back Squat (Based on 1RM Squat): 1X5@50%, 1X5@60%, 1X5@65%, 1X5@70%, 1X5@65% – rest exactly 90 seconds
C: 4XME Strict UB HSPU – rest exactly 90 seconds

A: 110-120-135-145-155-160lbs (based off 185lb C&J)
B: 150-180-195-210-195lbs (based off 300lb Back Squat)
C: 14-10-11-8 HSPUS

BBG
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

65-65-95-95-115-115-115lbs

Note: Did workout at No Excuses. Limited plate selection did not allow me to go higher than 115lbs. Although last rep of each 115lb set was difficult. 

"Blake"

Four rounds for time of:

100 foot Walking lunge (BW)

25 Box jump, 24 inch box

20 Wallball shots, 15 pound ball

10 Handstand push-ups

Absolutely awful WOD. Legs were smoked at the end...

5 RFT:

7 Hang Cleans @ 115lbs
14 KB Swings @ 44lbs

7:05 

Note: Workout done at No Excuses. Used new KB Lauren bought me for Christmas.

"Isabel"

30 Squat Snatches For Time. Used 95lbs

3:33 PR!!

From Crossfit Football; Half E Caf
Complete 5 rounds: (As Rx'd is 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 10 minutes.
*Your score is the total amount of meters rowed - goal is row at least 1400 meters
*Penalty is 1 handstand push up for every 5 meters under 1400 meters.
Post total meters rowed and if any penalties were assessed.

Note: Initially set out to complete as rx'd, however, arms fatigued quickly. Lowest split was 265 meters, greatest was 274. 

BBG
3 Power Cleans (touch & go) + 2 Front Squats + 1 Push Jerk: 5 attempts to establish a max for the complex – rest as needed

Note: You may rest as long as you’d like with the bar in the front rack, but to complete the complex the cleans must be unbroken touch & go, and the bar may not stop on the floor.

Strength
Push Press: 5 attempts to establish a 3RM – rest as needed

50 Hollow Rocks

A: 1352 meters rowed; penalty was 10 HSPU. 
B: 165lbs
C: 185lbs (used wrist wraps)  

BBG
A: Hang Clean (from power position): 5 attempts to work to a max single.
B: Jerk (from rack): 5 attempts to work to a max single.

Strength/Skill
C: 3 attempts at a Max Distance UB HS Shoulder Taps – rest as needed between attempts

A: 180lbs. Failed at 185lbs on fourth attempt.
B: 215lbs. Failed at 225lbs on final attempt.
C: 32-31-26 HS Shoulder Taps

3 rounds for total time of:
10 Power Snatches 75#
15 10” Target Burpees (touch a target 10” above highest reach)
10 Power Snatches 75#
20 Wall Ball Shots 15#
-Rest 2 minutes-

Score is total time including both rest periods.

18:03

Finish with 50 Evil Wheels.

HSPU Biatholon

400m Run
18 HSPU
400m Run
15 HSPU
400m Run
12 HSPU
Each time the athlete breaks a set of HSPU they must run a 200-meter lap.

All sets unbroken. No penalties. Run was indoor on treadmill, speed varied from 8.0-8.5mph. Run was terrible. Stopped multiple times on laps 2 and 3 due to higher than normal heart rate.

BBG
EMOM for 10:00 minutes
2 T&G Power Snatches @ 80% (of max PS)

Notes:
Used 115lbs
Workout done at No Excuses

A: Double Grace

60 Clean & Jerks, anyhow @ 95lbs

8:23

B: 21-15-9 Reps Of:
Hollow Rocks
Arch Rocks
Evil Wheels

Strength
1a) 5X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – rest 60 sec.
1b) 3X2@80% Push Press + Hold (3 count lockout hold overhead) – rest 90 sec.

Conditioning
2 rounds
500m row
25 DB Thrusters@ 32.5lbs

A: 205lbs
B: 165lbs

BBG
1) 5X1@80% (of max for complex) High Pull (from floor) + Hang Snatch (power position) – rest as needed (Use totals from 12/12)
2) 5X1@80% (of max for complex) Hang Clean (power position) + Front Squat + Jerk – rest as needed (Use totals from 12/12)
BB Cycling
3X5 UB Squat Cleans @ 65% (of max Clean) – rest 90 sec.
Conditioning
30 Burpee Box Jumps 24″ (Bumper Plate On Small Plyo Box)

A: 110lbs
B: 140lbs
C: 120lbs

Back Off Week

BBG
1) 5X1@80% Snatch – rest as needed
2) 5X1@80% Clean + Jerk – rest as needed
BB Cycling
3X5 UB Squat Snatches @ 65% (of max Snatch) – rest 90 sec.
Conditioning
3 RNFT:
9 Power Cleans 115lbs
15 Dips

A: 110lbs
B: 145lbs
C: 90lbs

A: 5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang snatch from power position) – work to a max for the complex, rest as needed
B: 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max for the complex, rest as needed
C: 5X3 Strict Pullups

A: 115-120-125-130-135lbs
B: 135-155-165-170-175lbs
 

Hollow Jorge

For time:
30 Hollow Rocks
15 Hang Squat Cleans
24 Hollow Rocks
12 Hang Squat Cleans
18 Hollow Rocks
9 Hang Squat Cleans
12 Hollow Rocks
6 Hang Squat Cleans
6 Hollow Rocks
3 Hang Squat Cleans

Note: Hang Squat Cleans @ 95lbs

9:47

Midline March -- 3RFT:

20 V-Ups (holding bender ball)
40 HS Shoulder Taps
20 OWLS @ 35lbs

14:54

20 OHS
40 KB Swings
15 OHS
30 KB Swings
10 OHS
20 KB Swings
5 OHS
10 KB Swings

Used 115lbs for OHS and 35lbs for KB Swings
Must Snatch Barbell From Ground

A:
3 Rounds of:
Bulgarian Split Squat, 8 Reps Each Leg w/ 25lb KB in each hand
30 Second Rest
60 Seconds HS Hold

B:Annie
50-40-30-20-10 reps of :
Double Unders (3:1 Singles)
Sit-ups

3RFT:

21 GHDS
15 Push Press @ 95lbs
9 Burpees

10:59

10 Min EMOM
1 SQT Clean (80%)
3 Burpees Over Bar

*Used 145lbs for SQT Cleans

50 Evil Wheels

*Used barbell with 5lb weights as EVIL WHEEL in use.

7 rounds for time of:
1 clean and jerk attempt
35 double-unders (3:1 singles) 
You have two scores.  The total amount of weight lifted and the total time it took for all 7 rounds.  If you miss an attempt, you can not try again.  The opportunity to lift that round is over.  So pick your weight wisely.  You can not change your weight once the clock has started.

A: 1155lbs (Hit all lifts @ 165lbs)
B: 11:08

30 Hollow Rocks
:30 Hollow Holds x 2
30 Hollow Rocks

“Randy”
65-pound Power Snatch, 75 reps for time.

6:28

Note: As Rx'd is 75-pound, workout done at No Excuses. Used 65-pound due to availability.

A: Bench Press 8x3 @ 80% (225lbs) - used 180lbs for each set
(6) Weighted Pistols between efforts - used 20lb KB
B: 5x3 Pullups
C: 30 Reps Each:
Hollow Rocks
Arch Rocks

A: Every :30 seconds for 10 minutes:

(1) Squat Snatch @ 135lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 135lbs. If you cannot do 135lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 115lbs outside at No Excuses.

2011 Regional Event 1

Run 1000 meters
30 Handstand Push-ups
Row 1000 meters