Barbell Cycling
Use one barbell and change weights during rest period.
4 Snatches + 8 CJ, 105-pounds, 2 min rest
3 Snatches + 7 CJ, 115-pounds, 2 min rest
2 Snatches + 6 CJ, 125-pounds, 2 min rest
1 Snatch + 5 CJ,145-pounds

Finished with two rounds of:
15 Calorie Row
10 HSPU


Wanted to get (5) but time was a factor.

For Time:
50-40-30-20-10 reps of:
Sit-ups

(12) V-Ups & (6) Burpees between each set

18:16

A: 4X6 UB Cleans for total time @ 145-pounds -- rest as little as possible
B: 3X9 UB Snatches for total time @ 95-pounds -- rest as little as possible
C: For Time:
30 Thrusters
90 Singles
20 Thrusters
60 Singles
10 Thrusters
30 Singles

Used 75-pounds for Thrusters.

A: 3:31
B: 3:16
C: 8:37

BBG:
With a running clock...
1: At 0:00, EMOM 7:00
1 Power Snatch -- begin around 70% of 1RM and build
2:At 10:00, 1:30 to complete
ME Power Snatch at 75% of best lift on #1

Strength/Skill:
A: 1X3 @80%; 2X2 @85%; 1X1 @ 95%; 1X1 @100%.
Paused Front Squats (3 count pause at bottom, no bounce to stand) -- rest :90 seconds
B: 4X30 seconds Weighted Bar Lockout Holds (hold lockout at finish position of dip) -- rest :90 seconds
___________
BBG: 150-pounds; 14 reps @ 110-pounds

A: Cleaned bar from ground. 150-160-175-185-pounds. Failed at 185-pounds, missed clean.
B: Used 25-pound plate; all sets unbroken.

A: Pullup Practice
10 Strict Pullups AFSAP

B: Conditioning
20:00 AMRAP of:
40 Calorie Row
20 V-Ups
10 Strict HSPU

3 Full + 23 Calories Rowed

Note: Rows averaged 600m per; last attempt was 350m

BBG
Every 1:30 for 9:00 (7 total sets)-
1 Power Clean & Push Jerk – begin around 75% of max PC&PJ and work to a max single for the day

135-180lbs. Failed last lift at 190lbs. 

Power Snatch + Overhead Squat + Snatch (full)
Work up to a heavy load on the complex.

Worked up to 145-pounds for the complex

A: Evil Annie
5 RDS:
100 Singles
15 Evil Wheels


All sets and reps unbroken.

B: Tabata Battle Ropes

Mixed up double wave and alternating wave on battle ropes.

Shoulder-to-Overhead 
1 Press + 2 Push Press + 3 Push Jerk

Work up to a max for the day on the complex. Practice efficient re-racking of the barbell from overhead. Catching and moving directly into the next jerk is the ideal.

Worked up to 155-pounds on press complex. Limiting factor was the shoulder press obviously.

30-20-10 Reps For Time:
HSPU
AbMat Sit-Ups
 Double-Unders

Try to cycle efficiently on HSPU, 2-3 sets for the 30, 1-2 for the 20, and unbroken for the 10. Perform the sit ups on a soft surface and with momentum. Sub for Double Unders is3:1 Singles

BBG
EMOM for 10:00-
2 Poisition Snatch 1 High Hang (mid thigh) + 1 Hang (just above knee)
*Begin between 50-60% of max Snatch, and work to a max single for the day.
 
Worked up to best set of 145-pounds.

Conditioning
3 Rounds:
Single Unbroken Set of Wall Ball Shots @ 15lbs
-Rest 90 secs-
30 Cal Row For Time
-Rest 3 mins-

*You get out of it what you put into it. Push yourself to find a true max reps set.

(35/1:27)
(36/1:31)
(32/1:32) 

A: Back Squat
1X8 @ 60% (185)
4X8 @ 68% (205)
Limit rest to under 2:00

B: 3 RDS:
18 Calorie Row
15 HR Pushups
12 Box Jumps @ 20"

As Rx'd this was to be a 12 minute AMRAP. This was done at about 75%; still getting over a cold and it was tough to get my breath. Row was 1:11 and just under 300 meters each time.

C: 10 Minutes StairClimber - Level 8
First time on SC; could probably go with higher level (increased steps per min)

D: Accessory Work
Hollow Rocks + Hold 3X15+15s
Arch Rocks 3X15
Bicep Curls 3X20 @ 12.5lbs

Hang Squat Clean
5-5-3-3-3-1-1-1-1

5: 135-135lbs
3: 155x2-165lbs
1: 170-175-185-190(F)

A: 5-4-3-2-1 reps of:
Front Squat
Push Jerk

Must clean bar from the ground. Rest as needed between sets.

135-145-155-165-175lbs. Limiting factor was having to clean bar from ground.

B: EMOM 10:
25 HS Shoulder Taps
100 Jump Rope Singles

BBG
EMOM for 10:00 (10 total sets)-
1 Power Snatch – begin around 70% of max Power Snatch and work to a max for the day

Start at 105lbs; best lift was 15lbs. Failed at 150lbs (3) times.

Conditioning
5 rounds of:
Row 500m (all out effort)
10 HSPU
Rest 1:1

1:50.4 -- 1:51.1  -- 1:54.7 -- 1:58.9 -- 1:59.3

3 Rounds:
10 Snatches @ 75lbs
15 Burpees
10 Snatches @ 75lbs
15 Wall Balls @ 15lbs

Rest (2) minutes between rounds

A: EMOM 10:
1 Hang Clean (from mid-thigh) + 1 Jerk
Start at 50% and add weight each round.

185 was best lift. Failed to clean 190 on last two rounds.

B: Handstand Hold + HS Shoulder Taps
5X10s+6

C: 10RFT:
100m Row
10 KB Swings @ 40lbs

14:12

D: Hollow Hold + Rocks
4X12s+12

Crossfit Open 13.1

AMRAP 17
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
As many Snatches (210/120) as possible

Completed 134 reps (all 75-pound snatches + 4 burpees). Used Rx weights for women.Burpees were tough. I was stringing together 7-8 at a time.

4 sprints of:
25-meter handstand walk
Then, 4 sprints of:
50-meter walking lunge

Rest at least 2 minutes between efforts.

Note: Subbed 25 HS Shoulder Taps for HS Walk. HS Taps at No Excuses. Lunges were at football field on Wickersham -- 25 meters out and back.

Diane

21-15-9 reps of:
Deadlifts @ 185lbs
HSPUS

Conditioning
“Sprint”
In 3 minutes complete:
15 Wall balls (20/14)
15 Snatches (95/65)
15 Wall balls (20/14)
Rest 3 Minutes
“Chip”
In 5 minutes complete:
25 Wall balls (20/14)
10 Snatches (135/95)
25 Wall balls (20/14)
Rest 5 minutes
“Grind”
In 7 minutes complete:
35 Wall balls (20/14)
5 Snatches (155/105)
35 Wall balls (20/14)

The weights are suggestions. Pick weights that you can handle. Each section must be heavier than the previous. You can think of Part 2 as “Isabel” and part 1 and part 3 lighter than and heavier than “Isabel”.

Used 65/95/115lbs for the Snatches. Used 15lb WB. 

BBG
Every 1:30 for 9:00 (7 total sets)-
3 T&G Power Snatches -- build to heavy 3RM

Best set was 130lbs. Failed at 135lbs on 6th attempt.

(6) sets: 
Against a 2 minute clock, row 200 meters, AMRAP Burpees in remaining time - rest 2 minutes 
Score is total # of burpees 

13-13-13-12-13-12 for 76 total burpees

A: For Time:
9 Hang Cleans @ 155lbs
10 Ball Slams
6 Hang Cleans @ 155lbs
15 Ball Slams
3 Hang Cleans
20 Ball Slams

B: 6 RFT:
One-Arm KB Swings, 10 reps, alternate arms
Lateral Box Shuffle, 8 reps each side, 12" box
10-20-10yd Shuttle Run

 9:49

C: Tabata Battle Ropes

Notes: Power Cleans were SLOW. Broke them up into sets of 3 with :30 or so between efforts. Should have scaled down to 135lbs to be able to sprint through WOD. All Ball Slams were unbroken. Mixed up double wave and alternating wave on battle ropes.

A:
Every (3) minutes, for (15) minutes (5 sets):
Push Press x 3-5 reps

Goal is to find today's 5RM. If you get 5 good reps, move up on the next set.

B:
Every minute, on the minute, for (15) minutes:
Minute 1 -- Row 200 meters
Minute 2 -- 8 HSPU (head to sand bell)
Minute 3 -- 40 Double Unders (subbed 100 singles)

A: 135-155-175-185-185(3)

Every 3 minutes for 21 minutes:
20 Jumping Lunges
100 Meter Sprint

Used Curve Treadmill for Sprints.
Averaged :50 per round. 

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

All sets and reps unbroken.

Rowing:

EMOMx24:
Odd: 200m
Even: Rest
The goal is to have every round within 1-2 seconds of each other.

All splits completed within :43-:45 seconds. Damper set at 7.

Tabata push press 65 lb

21-18-15-12-9-6-3
Snatch 65 lb

Rest :90 seconds between sets
Rest as needed between push presses and snatches.

Push Press: Rounds 1-4 (10) reps; Rounds 5-8 (8) reps
All snatches were unbroken

Finish with (50) Hollow Rocks

Tabata front squats 85 lbs

21-18-15-12-9-6-3
Deadlift 155 lbs

Rest :90 seconds between sets
Rest as needed between front squats and deadlifts.

Front Squats were between 6-8 each set.
All deadlifts were unbroken. 

Isabel: 2:17

-10 Minute Rest -

Grace: 4:01 

Isabel: 30 Power Snatches @ 95lbs
Grace: 30 Clean & Jerks @ 115lbs

Three Rounds; 1 Minute Rest Between Each

8 HSPUS
200m Run
12 KB Swings @ 40lbs
200m Run
16 Burpees

Notes: Run on treadmill. 1.0 incline 8.0 mph, last run was 8.8mph. Used 40lb KB due to availability.

A: EMOM 7:00-
2 T&G power Clean & Push Jerks - begin around 60% of max PC&PJ and work to a max double for the day.


110-175-pounds


B: 3X6 Weighted Pistols @ 15-pounds


C: 6RFT:
135-pound Front Squats, 3 Reps
24" Box Jumps, 6 Reps


Must clean bar from ground.


C: 50 Evil Wheels

Alternate with a partner until each have completed (5) full rounds.

15 Power Snatch @ 75lbs
100 Singles

Workout with Jon T. at No Excuses.

A: 15 minutes to work to heavy double OHS.
Bar must be taken from ground.

Performed Clean Grip OHS. Best set was 175X2.

B:
4 rounds, each for time of:
1-mile bike (Level 12)
Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

3:18
3:14
3:17
3:22

Core Cashout was rest for each round. 

V-Ups X25
Supermans X25
Evil Wheels X25
Hollow Hold+Arch Hold 3X30s+30s

BBG
EMOM for 10:00-
2 Hang Clean & Jerks
*Begin between 60-65% of max Clean & Jerk, and work to a heavy double

Conditioning
"Bike-ael" -- Three Rounds:
1 Mile Bike Ride - Level 10
25 Evil Wheels

BBG
EMOM for 10:00-
2 Snatches from the High Hang (mid thigh)
*Begin between 50-60% of max Snatch, and work to a max double for the day.

Conditioning
15:00 AMRAP of:
25′ HS Shoulder Taps
9 Front Squats 120#
25′ HS Shoulder Taps
7 Power Cleans 120#
25′ HS Shoulder Taps
5 Shoulder to Overhead 120#

Accessory
4x12 Evil Wheels

A: Best lift was 135x2. Got one rep at 140, but could not complete the second rep.
B: 2 Full

A: Regionals 2012 Event 5
Snatch Ladder with Singles

The athlete will begin outside the first station. At the call of "3-2-1 … Go!" he will have 50 seconds to move to the platform and perform 30 singles, and then one snatch. There is a 10-second "reset" time, so the athlete rotates every minute.

Snatch weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Best lift was 145lbs.

B: 2012 Regional Event 3
Four rounds for time of:
10 One-arm dumbbell snatches @ 55lbs
1/2 Gasser

Notes: Alternate arms between reps.
DB must be lowered with control to the floor; no dropping.
Must touch both hands to floor at turn-around.
Ran four widths of basketball court at YMCA. 

7:08

For Time:
108-84-60-36
Double Unders
27-21-15-9
Strict HSPU

(10 minute time cap)

Subbed 2:1 singles.
Finished 21 HSPU.

50 Calorie Row
25 Deadlifts @ 155lbs
100 Double Unders
Row 25 Calories
15 Deadlifts @ 155lbs
50 Double Unders
Row 15 Calories
10 Deadlifts @ 155lbs
25 Double Unders

Subbed 2:1 singles for double unders
Row was approx. 1350 meters

EMOM 10:
100m sprints on True Form Treadmill

-then-

100 Evil Wheels

For Time:
40 Deadlifts
40 V-ups
30 Power Cleans
30 V-ups
20 Power Snatches
20 V-ups
10 Thrusters
10 V-ups

Note: Used 115 for all lifts.

25:09

A: E2M for 8 Minutes:
3 Touch & Go Clean&Jerks @ 80%

B: 4X1 Strict Press + 3 Push Press; rest 2:00 between efforts

3X12 L-Sit Crunch
3X12 GHD Situps

Used 145 for A. Last 2 sets of B were at 155.

For Time:

2500m Row

10:37

Not an all-out effort. Rowed at about 80% of normal capacity. Damper setting was set to 6. 

15 OHS @ 95lbs
30 Calorie Row
15 OHS @ 95lbs

-Rest 5 Minutes-

50 Double Unders (3:1 singles)
40 V-Ups
50 Double Unders (3:1 singles)

Notes: Workout was done at a medium pace. OHS were UB.

3RDS:

10 UB Hang Cleans @ 95-pounds
Walk to Wall
25 UB Wall Balls @ 15-pounds
Rest 2 minutes

Power Snatch:

Rest as needed. Increase load with each set.

21::45 pounds
15::75 pounds
10::95 pounds
6::115 pounds
3::135 pounds (only got 2 reps)
1::140 pounds (failed lift)

100 HS Shoulder Taps
50 KB Swings
25 Wall Balls
50 KB Swings
100 HS Shoulder Taps

Workout courtesy of Outlaw Way. As prescribed 105lb thrusters, however, with back tightness from yesterday's deadlifts, I subbed WB. Used 40lb KB & 15lb WB due to availability.

Note: This is Day One of Crossfit LA Inversion Challenge.
 

A: Press
80% x 5 x 4

B: Deadlift
Work up to one heavy set of (3) reps

Exposure 5/8

C: For Time:
1000m Row
30 DB G20 @ 40lbs, alternating
30 V-ups

Notes:
Used 125 for press.
Best deadlift was 275 x 3. Failed at 285, tweaked my back a little on 2nd rep and shut it down.
Used 40lbs for G20 which was far too easy. Went through set of 30 UB. 50 or 55 would be more appropriate.

27-21-15-9:
Calorie Row
Snatch @ 65lbs

A: 7 minutes to complete Strict Press:
15 @ 80lbs
15 @ 95lbs
AMRAP @ 110lbs
Rest 3 minutes
B:  7minutes to complete Front Squats:
15 @ 115lbs
15 @ 135lbs
AMRAP @ 155lbs
Rest 3 minutes
C: 7 minutes to complete Power Cleans:
15 @ 105lbs
15 @ 145lbs 
AMRAP @ 165lbs 

A: 49 reps
B: 36 reps
C: 33 reps

Bar must be taken from the ground. Workout at No Excuses. 

A: Back Squat
65% x 7 x 4


Based of 300lb back squat 1RM. Used 195 for all sets.


B: For Time:
50 Double Unders
25 Pushups
40 Double Unders
20 Pushups
30 Double Unders
15 Pushups
20 Double Unders
10 Pushups
10 Double Unders
5 Pushups


8:40


Subbed 3:1 singles for double unders. This workout is meant to be fast and mostly unbroken. Jump rope was all unbroken, first three rounds of pushups were split into two sets.

2014 Regionals Events 1&2
A: 6:00 cap
 1RM Snatch
 -with no rest, go right into Event #2
B: Max HS Hold (nose and toes to wall)
C: Tabata Row - 20 Rounds
D: 1 minute Hollow Hold


A: 150lbs - PR!
B: 0:55 (no wraps or mat.  glasses fell off face during hold. not the best conditions for extended hold).
C: 1737 meters rowed
D: :30 on/:30 off

Triangle Quatrain

Five Rounds:
200m Run
15 KB Swings @ 40lbs
10 Evil Wheels
6 Burpees

Notes: Run was on elevated track above weight room. Used 40lb KB due to availability. Ideal would be 53lbs.

Five Rounds:
200m Run
10 Thrusters

*Rest 0:60 between sets

Notes: Use weight that you can go fast and UB. Push through this workout. It should hurt. Used 95-pounds for thrusters. Workout at No Excuses.

50 OHS @ 45lbs
100 Situps
25 OHS @ 95lbs
50 GHD situps
10 OHS @ 135lbs
25 V-ups

Note: Weight must be taken from the ground.

For Time:
30 Clean & Jerks

11:38

Note: Change weight after every 5 reps. One bar -- change your own weights. Used Rx'd women's weight of 95, 105, 125, 145, 155, 165 lb.Workout at Jennersville Y. Grip was failing, last set was singles.

30:00 AMRAP (at a conversational pace or HR @ 150 BPM) of:
40 HS Shoulder Taps
40 OHS @ 45lbs
400m Run

Notes: Completed (3) full rounds. 

50 Wall Balls @ 15lbs
50 Push Ups
50 Pistols, alternating legs
50 Snatches @ 75lbs

Finish with 50 Evil Wheels.

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

15:32

5 rounds for total time:
Sprint 100 meters
15 KB Swings
Rest 2:00

14:06 

Notes: Used True Form treadmill for sprints & 40lb KB for swings due to availability. Went UB on KB Swings. 

Find a heavy 3RM Hang Snatch in (6) minutes.
At the (6) minute mark:
(50) Burpees

Notes: Best snatch was 135lbs x 3

A: Press
85% x 3 x 4

B: Deadlift
Work up to one heavy set of (5) reps

Exposure 3/8

C: Accessory Work
-Tabata DB Static Overhead Hold @ 12lbs
-V-Ups 3 x 12
-Arch Rocks 3 x 12

Notes:
Used 135 for press.
Best deadlift was 255 x 5.

Seven Rounds. One Minute Rest Between Efforts.
5-10-5 yard Shuttle Run
5 Power Snatches @ 95lbs
7 Box Jumps @ 20"

Push press 3-3-3-3-3-3
*Use 5-rep-max weight

Then,

21-18-15-12-9-6-3 reps for time:
Shoulders-to-overheads @ 65lbs
Sumo deadlift high pulls @ 65lbs

Note: Used 155lbs for push press. Used push press for Metcon. 

The Sandwich 2015 Games Masters #6

80 Calorie Row
40 HSPU
80 Deadlifts @ 135lbs

Note: Row was approx 1250m

A: Back Squat
Work to heavy set of 12

B: 6 Minute Cap:
10 HSPU
1000m Row
ME Jump Rope

A: 205lbs
B: 83 Singles

21-15-9:

Box Jumps @ 20'
Burpees
Squat Cleans @ 95lbs

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

A: Five Rounds:
(5) Cycles - UB Bear Complex @ 50-60% of ME

Power Clean - Front Squat - Push Press - Back Squat - Push Press
Used 95-pounds for complex. Tough, but 115-pounds may be a better challenge.

B: AMRAP 5:
90 UB Single Unders
Score is total full sets. Must be UB. Start at 0 if stopped for any reason.

Completed (6) full sets in allotted time cap.

A:
Every four minutes, for 16 minutes (4 sets) of:
Bench Press @ 155lbs x 6 reps
Strict Pull-ups x 6 reps

B:
20 Games Push-ups
200m Run
20 KB Swings @ 40lbs
200m Run
20 Games Push-ups
200m Run
20 KB Swings @ 40lbs
200m Run

*Run on True Form Treadmill

2015 Regional Event 7

For time:
15 C2B Pull-ups & 15 Dips
135-lb. squat clean, 1 rep
145-lb. squat clean, 1 rep
155-lb. squat clean, 1 rep
165-lb. squat clean, 1 rep
175-lb. squat clean, 1 rep

Change your own weights, GO! GO! GO!

5 rounds for reps and time:

200m Run (True Form Treadmill)
Max Effort UB HSPUS

1: 15
2: 12
3: 13
4: 13
5: 14

1000m Row
50 Burpees
1000m Row

Workout completed at Kennett Y with Nick.

A: Strict Press
Low Intensity, 65-70% x 7 x 4  

B: Deadlift
Work up to one heavy set of 8 reps
Consider using about 65% of your 1RM. 

Exposure 4/8

C: 20-15-10-5:
Wall Ball 15-pounds
Sumo Deadlift High Pull 75-pounds

A: Use 110-pounds across all sets. Based on 160-pound 1RM. Reps 6&7 were tough in each set.
B:  Best set was 205-pounds.

10 Snatches @ 95lbs
200' Shuttle Run
8 Snatches @ 105lbs
200' Shuttle Run
6 Snatches @ 115lbs
200' Shuttle Run
4 Snatches @ 125lbs
200' Shuttle Run
2 Snatches @ 135lbs
200' Shuttle Run

Note: Shuttle Run completed at Basketball Court -Jennersville Y. Two times down and back.

Snatches felt great. Attempted to hit 1RM following WOD. Succesful at 140&145lbs.

For Load: Team Series Event 7

Front Squat 7-7-7-7-7

Notes: Must clean bar from the ground. Rest :90 between sets.

125-135-145-155-165lbs.

165-pound Clean&Jerk, 2 reps
20-calorie Row
155-pound Clean&Jerk, 4 reps
20-calorie Row
145-pound Clean&Jerk, 6 reps
20-calorie Row
135-pound Clean&Jerk, 8 reps
20-calorie Row
125-pound Clean&Jerk, 10 reps
20-calorie Row


Notes: Averaged 1:10 on rows; approx. 310m each effort.

Team Series Event 6
185-lb. deadlifts, 30 reps
Row 30 calories
95-lb. overhead squats, 30 reps

For Task Completion, Not Time: Crossfit Open 14.4


60 Calorie Row
50 V-Ups
40 Wall Balls @ 18-pounds
30 Power Cleans @ 135-pounds
20 Pull-ups

A: Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk Build over the course of the 10 sets to today’s heavy.

B: 3RFT:
250m Row
15 KB Swings @ 40-pounds
5 HSPU

Note: Rear of ERG elevated on two bumper plates. 12 minute cap for workout.

A: 135-155-165(X2)-175(X2)-185(X2)-190-195
B: 9:31. As Rx'd is 55-pound KB, limited by selection at Y.

"Grace"

30 Clean & Jerks, 115#

3:17 PR!

100 HS Shoulder Taps
50 Calorie Row
40 GHD Situps
30 KB Thrusters (15R/L) 30-pound KB
20 Weighted Pistols (alternating) 15-pound KB
10 Power Snatches 115-pounds

For time:
-“Grace”: 30x clean and jerk
*Goal for this is to be unbroken. Any break that you have, which will constitute your hands coming off the bar, immediately add 5 reps to the RX’d amount.
 
2:47 -- broke at 17 reps using 75-pound bar. 

Front Squat

3-3-3
Three attempts at a new 3RM.

AMRAP 15 Minutes:
15 Wall Balls 12lbs
30 Kettlebell Swings 40lbs
45 Double-Unders (2:1 Singles)

A: 205lbs
B: 3+20 KB Swings

A: Thruster 2-2-2-2-2-2

B: 5 Rounds:
2 Thrusters @ 70% of A
5 Box Jumps @ 24"

Notes: Best lift for A was 165-pounds. Used 115-pounds for B. 

A: EMOM for 7:00-
2 T&G Power Snatches – begin around 65% of max Power Snatch and work to a max double for the day

B: 10 Minute AMRAP:
20 OWLS
15 Ball Slams

Note: Use 25lb Slam Ball For Both.

A: Best lift was 135x2. Was able to get 140-pounds for a single on last set.
B: (5) Rounds Even. 

A: Every 2 minutes on the 2 minutes x 7 rounds:
1 Shoulder press
*Add weight each round

B: 3 rounds for max reps:
:30 Handstand hold followed immediately by max rep set of handstand push-ups
Rest 2 minutes

A: Best lift was 160-pounds. Couldn't get 165# off my chest.
B: 8-6-4 reps. This became increasingly more difficult per round. Used wrist wraps. 

Three Rounds:
15 Power Snatches, 75-pounds
15 Box Jumps, 20-inch box

This should hurt. Go fast.

A. Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps Note weight used and reps achieved.

135-155-155-165-175-pounds
HSPU - 10 reps for each round

B: 4 Rounds:
100 Singles
25 V-Ups/Hollow Rocks/Evil Wheels/Hanging Knee Raises

3RFT: 20 Minute Time Cap

20 V-Ups, hold bender ball overhead
20 OWLS, hold 25lbs plate overhead
20 Burpees

15:51

BBG
EMOM for 7:00-
2 T&G Power Snatches – begin around 60% of max Power Snatch and work to a max double for the day
Strength/Skill
5 rounds of:
:30 ME Front Squats @ 70%
:30 Rest
:30 HS Shoulder Taps
:30 Rest

A: Hit final two sets @ 135lbs
B: Opted to go with SUSTAINABLE PACING throughout -- (7) front squats and (21) HS Shoulder Taps across each set. Used 125lbs on the FS. 1RM is 225lbs, 70% is 150lbs. 

3 Rounds, For Time:
5 Deadlifts, 255lbs
10 Alternating Pistols, 20lbs
then,
30 Handstand Push-Ups

Crossfit Open WOD 15.5 

27-21-15-9 reps of:
Row (Calories)
Thrusters

Note: used women's Rx weight of 65lbs on the thrusters.

Conditioning
For time:
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)

*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.
*Upon return, pick up slam ball and run down to opposite sideline. This will constitute 1 trip sideline to sideline or 53 yards.

5:29

Notes: Ran at football field on Wickersham. True 50 yard sprint as measured on the field.

15-12-9 of:
Deadlifts 225#
Strict HSPU

For Time: (15) Minute Cap:
15 Snatches @ 60% (85lbs)
12 Snatches @ 70% (100lbs)
9 Snatches @ 80% (110lbs)
6 Snatches @ 90% (125lbs)
3 Snatches @ 100% (140lbs)

Failed all lifts at 140lbs. Workout at Jennersville Y.

Crossfit Open Workout 15.1  (Scaled)

Complete as many rounds and reps as
possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85lb.)

5 snatches (85lb.)

Crossfit Open Workout 15.1a
1-rep-max clean and jerk
6-minute time cap
 
Movement Standards:
The hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.

15.1: 150 reps (5 full)
15.1a: 185lbs

A: OHS 6X2 @ 115lbs.
B: Snatch Grip Push Press 6x2 @ 135lbs.
C: EMOM 10-12-14-16-18-16-14-12-10 reps of wall balls. 

Notes: A&B -- Rest :90 seconds between sets. Must take bar from ground. Used 15lb wall ball. 

A: Squat Clean
10 rounds, on the 2:00 start of:
1 squat clean + 1 front squat + push jerk
Start at 75% and go up as you can.

B: 5 rounds for completion of:
run 150 meters (.09 miles; manual treadmill)
12 one-arm KB thrusters, 30lb KB

Notes: Best lift was 185lbs for A. Failed 2x at 190lbs. As Rx'd part B called for 12 DB thrusters. Was planning on using 25lbs DB, but used KB due to availability at Y.

21-18-15-12-9-6-3 reps of:
Push-ups
Double Unders (3:1) Singles
V-Ups

For Time:
1000m Row
50 Deadlifts @ 135lbs
30 SHSPU

For Time:
30 Clean & Jerks

10:56

Note: Change weight after every 5 reps. One bar -- change your own weights. Used Rx'd women's weight of 95, 105, 125, 145, 155, 165 lb.

BBG
A:EMOM for 5:00- (2) T&G Power Snatches
*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.

B: EMOM for 5:00-
(2) T&G Power Clean & Push Jerks
*Begin at approximately 80% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight.

Conditioning
C: (2) Rounds of:
30 HS Shoulder Taps
30 Splits Jumps (each jump = 1 rep)
30 KBS 16kg (44lbs)

A: 115-120-125-135-140lbs(F)
B: 145-155-160-165-170lbs

A: Four Rounds:
Run 400 meters
Row 500 meters

B: Every :30 seconds for 10 minutes:

(1) Hang Clean + (1) Push Jerk @ 225lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 225lbs. If you cannot do 225lbs 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 @ 155lbs.

Next time out, try workout at 165lbs. Finished this without much trouble. 

BBG
A: 4X3 T&G Power Snatches – work to a 3rm, rest 90 sec. between sets
B: 1XME UB T&G Power Snatches @ 80% of heaviest completed set of 3 from #1

A: 135 pounds
B: (11) reps @ 110lbs

2015 Regional Event 3
For time:
800m run
75-lb. overhead squats, 25 reps
50 Hollow Rocks
200 Jump Ropes
75-lb. sumo deadlift high pulls, 25 reps
50 box jumps, 20 inches

Notes: Pack Scaling. Lighter load and rep counts; subbed hollow rocks for GHD due to availabilty - WOD done at No Excuses Oxford. 

For time:
-“Grace”: 30x clean and jerk
*Goal for this is to be unbroken. Any break that you have, which will constitute your hands coming off the bar, immediately add 5 reps to the RX’d amount. 

3:22 -- broke at 19 reps using 75-pound bar. 

Gwen
Clean and Jerk 15-12-9 reps
Touch and go. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. A forearm burner...pick your weight wisely.

Notes: 12 reps on first set; grip was failing me. Could have powered through. Used wraps on 12/9 sets, not on 15. This workout is just as much mental toughness as physical. Used 115lbs for the workout.

10-1 KB Swings @ 44lbs
1-10 OHS @ 95lbs

13:43

Workout done at No Excuses. Must take bar from ground.

A: Five Rounds:
1:00 minute Row
10 Evil Wheels

B: Horrible Hundred
25 Deadlifts @ 165lbs
25 Hang Cleans @ 95lbs
25 Thrusters @ 75lbs
25 SDHP @ 45lbs

Use one bar, change your own weights.

For time:
95-lb. snatches, 50 reps

6:23

Notes: Did hang power snatches. Broke up into sets of 5 for first 30 reps. Finished with 2 sets of 10. 

Conditioning
For time:
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)

*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.
*Upon return, pick up slam ball and run down to opposite sideline. This will constitute 1 trip sideline to sideline or 53 yards.

6:24

Notes: Ran at football field on Wickersham. True 50 yard sprint as measured on the field. First time doing workout in a year, decent time, though I think my conditioning can be better. Hard to compare to Springer as I never measured distance from sideline to sideline. 

Pain Threshold
5 RDS:
200m run (1.0 incline; 8.5 - 9.0 mph on treadmill)
9 UB Hang Power Cleans @ 115lbs
6 UB Push Press @ 115lbs

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

Workout at No Excuses. Run was to mailbox at 608 Quill and back. Move up in weight next time out -- rounds were completed without much trouble. 135 pounds would be a good test.

Strength:  1) “Regional Event #4″. For time:
-250ft handstand walk
2) “Regional Even #5″ Snatch: 10 rounds – Every 90 second, complete:
-1x snatch (Work up to a max for the day)

A: Subbed Max Reps HS Shoulder Taps in 3:00 minutes -- 89 Reps
B: 140lb was best lift


Notes: Used Wrist Wraps for HS Shoulder Taps. Failed last 2x attempts at 145 pounds. Attempts were both Power Snatches -- for 135 pounds and greater should be using Squat Snatch.

7 Rounds:

Max Rep HSPU
10 Hollow Rocks+10s Hollow Hold

Fewest HSPU: 10
Most HSPU: 14
Total HSPU: 83

Workout at No Excuses. 

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

10 Jingle Jangles between rounds.

17:48

4 Rounds Not For Time:
4 Power Cleans 205/135
4 Front Squats
4 Shoulders To Overhead

Should be heavy but manageable. Scale to a load at which you can perform four unbroken reps of each movement, understanding that the shoulder to overhead will likely be the limiter.

Used 155lbs for the workout. All reps unbroken, used push jerk for S20.

10 RDS:

3 Power Snatches @ 115lbs
6 Box Jumps @ 24"
9 V-Ups

Workout at No Excuses. 

Three Rounds:
20 V-ups
40 HS Shoulder Taps
20 OWLS @ 25lbs

5 rounds; 1:1 rest between rounds. Post slowest and fastest rounds.
5 Overhead Squats*

15 Kettlebell Swings (44lbs)
90 Single Unders
*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

Used 125lbs for OHS. Snatch from ground.
Fastest was 1:35, slowest 2:20.

Tuesday August 18th

With a 15 minute time cap:

15 hang cleans @ 110lbs
12 hang cleans @ 130lbs
9 hang cleans @ 150lbs
6 hang cleans @ 165lbs
3 hang cleans @ 180lbs

Failed at 180lbs. I've got nothing left for the 100% lift on these workouts.

A: 5 rounds of:
3 snatches @ 95lbs
10 evil wheels

B: Isabel
30 snatches for time @ 95lbs

2:38

A: 6 Rounds:
3 Hang Cleans @ 75% of 1RM
5-10-5 Shuttle Runs
*Rest :90 seconds between sets.


Use 145lbs for hang cleans.


B: Core Cashout
V-ups 3X12
Arch Rocks 3X12

EMOM 16:

Minute A: 8 box jumps 20"
Minute B: 10 ball slams 25lbs
Minute C: 12 hollow rocks

Workout done at No Excuses. Box jumps should be increased to 24" next time out.

BB Cycling
Alternating EMOM for 14:00-
Even: 3 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Snatch and add load with each set
Odd: 100 Jump Ropes


Note: Best lift was 135 pounds (2) reps.

Snatch 1-1-1-1-1 at 70-85%
Hit five singles between 70 and 85%.
_____________________
With a continuously running clock:
0:00: 20 Thrusters
2:00: 25 Kettlebell Swings
4:00: 30 Sit-Ups
6:00: 20 Thrusters
8:00: 25 Kettlebell Swings
10:00: 30 Sit-Ups
12:00: 20 Thrusters
14:00: 25 Kettlebell Swings
16:00: 30 Sit-Ups 


Note: Used 45lb bar for thrusters, 44lb KB for swings and anchored sit-ups. Best snatch was 120lbs.

7RDS:
75-pound Thrusters, 5 reps
75-pound Hang Cleans, 7 reps
75-pound SDHP, 9 reps

A: Four Rounds:

500m Row

10 OHS @ 95lbs

B: Core Cashout

Evil Wheels 3X8 

Hollow Hold+Arch Hold 3X20s+20s

For Time: (15) Minute Cap:
15 Snatches @ 60%
12 Snatches @ 70%
9 Snatches @ 80%
6 Snatches @ 90%
3 Snatches @ 100%


Based off 140-pound snatch. Hit (1) snatch at 140lbs before time cap.

J.J. - 25 minute cap  
1-10 Squat Cleans
10-1 Handstand PushUps (Strict)

At RX (185# Squat Cleans and Paralette HSPUS) this is brutal so scale as needed. Subbed 115lb HSC and HSPU (head to blue yoga block).

24:41

Workout outside at No Excuses.

A: 4X5 TNG Power Snatches -- work to a near 5RM, 90 seconds rest between sets.
B: ME UB Snatches @ 80% of best set from above.


A: 115 pounds was best set. Failed at 125 pounds.
B: (14) reps at 100lbs. Note this is 80% of 125 pounds.

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill

8 Ball Slams @ 25lbs

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 ball slams and 16 pushups. Rest 1 minute and repeat...

21 Power Cleans
40 HS Shoulder Taps
21 OHS
15 Power Cleans
40 HS Shoulder Taps
15 OHS
9 Power Cleans
40 HS Shoulder Taps
9 OHS


Note: Used 95lbs, as Rx'd is 135lbs. Workout at new house in Oxford.

CFG Open WOD 14.1

10-minute AMRAP:
30 double-unders (3:1 Singles)
15 power snatches, 75 lb

220 Reps; (4) Full + (10) Snatches

Was not feeling well - coming off three days of being sick but a great effort nonetheless 

Three Rounds:
6 Ground To Overhead (115lbs)
12 Box Jumps (24")
24 KB Swings (45lbs)
50 Double Unders (2:1 singles)

1) With a 10:00 cap…
75 Calorie Row
Then in the remainder of the 10:00:
30 HSPU
Rest 2:00 between 1 and 2.
2) 2:00 ME HS Shoulder Taps

Rowed 1141 meters and 4:30 minutes.
Hit all 30 HSPU. Touched head to magenta yoga block at Y.
50 HS Shoulder Taps

3RFT: 20 Minute Time Cap

20 V-Ups, hold bender ball overhead
20 OWLS, hold 35lbs plate overhead
20 Burpees

16:32

Four Rounds For Time:
500m Run (lap around outside of Y)
8 Front Squats @ 155lbs

Rest 1:1

Note: Must clean bar from ground.

WL
1) Hang Snatch (just above knee): 5 heavy singles, no misses – rest as needed
2) Hang Clean (just above knee): 5 heavy singles, no misses – rest as needed
3) Jerk from blocks (or rack): 5 heavy singles, no missed – rest as needed

A: 115-125-130-135-140lbs
B: 155-165-170-175-185lbs
C: 185-190-190-195-205lbs

Murph
For time:
800m run
50 pull-ups
100 push-ups
150 squats
800m run

Notes: Did Half-Murph. Do not partition the reps and wear 20# weight vest. 

"Nancy"
5 rounds for time of:
500 meter run
95 pound Overhead squat, 15 reps

Notes: Ran lap around outside of Y. All sets unbroken.

Hollow Rocks 4X15

For Time:

40 GHD Situps
20 Deadlifts @ 185lbs
30 GHD Situps
15 Deadlifts @ 185lbs
20 GHD Situps
10 Deadlifts @ 185lbs
10 GHD Situps
05 Deadlifts @ 185lbs

11:32

24 KB Weighted Pistols (alternating) - 20lb KB
12 HSPU
16 KB Weighted Pistols (alternating)
8 HSPU
12 KB Weighted Pistols (alternating)
6 HSPU

Note: For HSPU, must touch forehead to yoga block (magenta) at Y.

2015 Regional Event 6
5 rounds for time of:
Row 25 calories
9 Chest-to-bar pull-ups
9 Strict handstand push-ups

Notes: Scaled C2B from (16) reps to (9). Head must touch yoga block (black) at Y on HSPU. 

A:
Masters Event 3
SQT
3 rounds for time of:
95-lb. ground-to-overheads, 10 reps
200-yard shuttle sprint, 50 yards there and back twice

6:20 

Notes: Sprint wall to wall in long hallway at Y outside fitness center. All snatches were unbroken at 95 pounds.

B:
L-Sit Crunches 3X12
Arch Rocks 3X15
Arnold Press 3X10 @ 27.5 pounds

A:
50 Deadlifts @ 155lbs
30 Burpees
500m Run (lap around outside of Y)
30 Burpees
50 KB Swings @ 35lbs
500m Run (lap around outside of Y)

B:
3X10 Evil Wheels
3X20 Hollow Rocks

Workout of the Day
A: 
Four sets of: 
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3 minutes

B:
Three sets of: 
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
5 Ground To Overhead (115lbs)
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed. 

135-155-170-175lbs
6 Full + 3 Burpees

Notes: Used a snatch for G20.

AMRAP 12:
3 Deadlifts
3 Hang Cleans
3 Shoulder To Overhead
9 Box Jumps

Note: Used 135 pound barbell and 20" box. S20 was a mix of push press and jerks.

(7) Full + (1) Deadlift

Finished with Hollow Rocks 2X25

A: For Time:
50 Cal Row
50 Walking Lunges
50 KB Swings @ 35lbs
50 Sit-ups
50 Double Unders (Sub 3:1 Singles)

B:
V-Ups 3X12
L-Sit Crunches 3X10

A: EMOM 10: (2) Snatches @ 85%
B: Hang Clean & Jerk + (20) second overhead hold X5
C: Front Squat 4X4. Must clean bar from the ground.

A: 120lbs
B: 120-125-130-135-140lbs
C: 140-150-160-170lbs

A.
Take 15 minutes to build to a heavy Jerk - work to 90% of 1RM

B.Complete as many rounds and reps as possible in 7 minutes of:
7 Knees to Elbow
14 Wall Ball Shots

A: Hit 205lbs; couldn't lock out 210 using push jerk.
B: 5 Full + 7 K2E

21 Weighted Pistols; 35lb KB
15 Clean & Jerks; 135lb Barbell
9 Pullups

--Rest 15 Minutes--

21 HSPUS
15 Power Snatches; 115lb Barbell
9 Pullups

Strength: 
1) “Regional Event #4″. For time:
-250ft handstand walk
2) “Regional Even #5″ Snatch: 10 rounds – Every 90 second, complete:
-1x snatch (Work up to a max for the day)

A: Subbed Max Reps HS Shoulder Taps in 3:00 minutes -- 84 Reps
B: 140lb was best lift

EMOM 10:
Even: 12 V-ups
Odd: 12 Supermans

Focus on keeping back and belly tight with Supermans.

Workout of the Day
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (44lbs)
400 Meter Run*
100 Slam Balls (25 lbs)
400 Meter Run
50 Burpees
400 Meter Run
100 Slam Balls
400 Meter Run
100 Kettlebell Swings

*Note: Alternate running between athletes.

This was nasty. Did the workout with Nick at Springer. Slam Balls were absolutely the toughest part of this workout. 

For Time:

15 Power Snatches @ 115-pounds
30 Burpees
15 Power Snatches @ 115-pounds

9:13

Happy with this effort. Snatches were broken up into sets of (5); burpees into sets of (10).

Hang Clean 21-15-9-6 reps
Use weight that can be completed UB for the round. Try to go up in weight each round. 3 minutes rest between efforts. 

95-115-135-155lbs

Workout done at No Excuses. Got every round pretty easily. Next time try to increase by 10 pounds per round. 

2011 Regional Event 1
For time:
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters

Hollow Hold+Rocks
3X20 seconds+10 reps

2012 Regional Event 3
Four rounds for time of:
10 One-arm dumbbell snatches @ 50lbs
1/2 Gasser

5:42

Notes: Alternate arms between reps.
DB must be lowered with control to the floor; no dropping.
Must touch both hands to floor at turn-around.

Crossfit Regionals 2011 Event #2

Thruster Ladder

 

Athletes will have 20 seconds to take the first barbell from the ground and then perform one thruster at a specified weight. They will then have 20 seconds to transition barbell to next weight where the same requirements apply. You may only make only one thruster attempt in any 20 second period.

Used Women Weights (lbs):  105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Best lift was at 175lbs. 

For Time: (15) Minute Cap:
15 Snatches @ 60%
12 Snatches @ 70%
9 Snatches @ 80%
6 Snatches @ 90%
3 Snatches @ 100%

Notes: Based off 140-pound Snatch 1RM
15 UB @ 85-pounds
6&6 @ 100-pounds
5&4 @ 110-pounds
3&3 @ 125-pounds
3 UB @ 135-pounds

Failed initial lift @ 140. Did not want any part of that lift and scaled down to 135-pounds. Reached set of (3) with (7) minutes remaining. Take your time and fight through it, even if singles.

A: 3x5 Weighted Pistols @ 25lbs

B: 6 RFT:
135lb Front Squats, 3 Reps
24" Box Jumps, 6 Reps

Must clean bar from the ground.

C: 1:00 Each Of:
Hollow Hold w/PVC overhead
Arch Hold w/PVC overhead

1 Minute Cap: 20 Snatches @ 45lbs
1 Minute Rest
3 Minute Cap: 20 Snatches @ 75lbs
1 Minute Rest
5 Minute Cap: 20 Snatches @ 95lbs

Hit 'em all easily w/in time cap. Next time try 75/95/115lbs.

A: 5RFT:
5 S2O @ 155lbs (take bar from rack)
5 C2B Pull-ups

B:
2X0:60 Plank Hold
5X5 L-Sit Crunches


Notes: Primarily used push press for S2O. As Rx'd is (7) RDS, but my arms were fatigued early in this one.

5 Rounds; 2 minutes to complete. Rest 1 minute between rounds.

4 Hang Cleans @ 155lbs
20 Ball Slams @ 20lbs

EMOM 16:
A: Work up to Heavy Snatch. Best lift was 135#
B: 30 Double Unders (3:1 Singles)

3X12 V-Ups
5X7 Evil Wheels

A: 8 Rounds:
100m Sprint (True Form Treadmill)
8 Ball Slams @ 20lbs

B:
Hollow Rocks+Hold
3X15+10 seconds

These were nasty!!

"Grace"

30 Clean & Jerks, 115#

3:23 PR!

Workout @ No Excuses. Went in with a strategy of 10-10-10 but deviated quickly. Ended up doing 8-6-4-4-4-4. 

Goal is to get sub-3:00 -- 180 seconds which works out to 6 seconds per rep.

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

11:35

Crossfit Games 2015 Qualifiers Event #4

21-15-9 reps for time of:
Deadlifts
Box Jumps
Handstand Push-ups

Rx'd is 225/155lbs & 24/20"

Used 145lbs and 20" box. Workout done at No Excuses.

A: Power Clean 5X3
B: 2 Rounds
Nose and Toes Handstand Hold
Couch Stretch (each leg)

A: 145-155-165-175-185(F)
Could not even get a single rep at 185. 175 felt great, thought I'd hit easily, but there was no speed in the turnover.
B: 0:45 Work/Rest Ratio for Each

Crossfit Endurance
Time Trial: Row 2000m
-- 7:54.4
-- Damper was set at 8.

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

12:00

10 RDS:

115 Pound Power Snatches, 3 reps
20" Box Jumps, 6 reps
Hollow Rocks, 9 reps

Double Shuttle

Complete 5 rounds of:

Sprint 20 yds – 40 yds – 20 yds shuttle drill
(7) SDHP @ 75-pounds
(14) OHS @ 75-pounds
*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 (7) SDHP & (14) OHS and repeat...

Conditioning
10:00 AMRAP of:
15 Power Snatches 75#
30 Double-Unders (Sub 3:1 Singles)

Note: Did 100 singles per round rather than 90.
216 Reps; (4) Full + (20) Singles

Compare to best effort 14.1

Complete every 90 seconds:
100 yd Sprint
135 lb Ground to Overhead – 5 Reps
20 lb Lateral Ball Slam – 10 Reps
*Every 90 seconds, complete one of the above exercises.  Alternate through until your have completed 5 rounds of each or 15 total rounds.

Notes: Sprint on TrueForm treadmill.
Used Clean & Jerk as G20. 
Avg. :30 seconds work, :60 rest for most sets. 

A: Back Squat: 6X3

225-230-235-240-245-250

B: Four Rounds:
20 DB Snatch @ 42.5 pounds (Alt. 10&10 R/L)
100 Singles

"DT"

5RFT:
12 Deadlifts
9 Hang Cleans
6 Push Jerks

10:35

Workout at No Excuses. Used 115 lbs. 

Conditioning
3 rounds for time of:
50 HS Shoulder Taps
30 KB Swings 45lbs
15 KB OHS (hold in either hand) 45lbs

BBG
A: EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1RM Power Snatch and add weight each minute to a max triple
B: EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1RM Power Clean & Push Jerk and add weight each minute to a max double

A:75, 95, 105, 115, 120, 130, 135(f)
B: 115, 135, 145, 155, 165, 170, 175(f)

135# snatch failed 1st rep and hit 2nd & 3rd
175# clean & jerk; wanted nothing to do with this lift. I was fried at this point. 

Conditioning
For time:
200m Plate Carry 45#
3 rounds of:
9 Power Snatches 95#
12 HSPU
15 GHD Sit-ups
200m Plate Carry 45# (after 3 rounds)

All sets and reps unbroken. Used metal plates for the farmers carry. Had to break 2-3 times each walk because of grip. Need to improve that grip strength.

A: For Time:
1000m Row
50 Thrusters @ 45lbs
30 Burpees

B: 3X1:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 secs. Arms and legs should not make contact with the ground at any point.

AMRAP 7:
3-6-9-12-15...

Front Squats
Push Press

Finished 12's & (4) Front Squats

Note: Workout at No Excuses. Used 115lbs for workout; as Rx'd is 155lbs. Felt it on the push press as the workout went on.

Clean & Jerk: 1-1-1-1-1

Work up to heavy single for the day. Aim for about 90% of your 1RM. If you are feeling good, go for a new 1RM, if not, back off.

Hit 175lbs; failed at 185lbs. Based off 190lb 1RM.

-then-

EMOM 10:
Even: 10 V-ups
Odd: 10 Supermans

Focus on keeping back and belly tight with Supermans.

Snatch:

5X100lbs
5X115lbs
3X125lbs
5X115lbs

Hang Clean:

5X130lbs
5X145lbs
3X155lbs
5X145lbs

21 Ball Slams @ 20lbs
Sprint 20 yds – 40 yds – 20 yds shuttle drill
21 HSPU

15 Ball Slams @ 20lbs
Sprint 20 yds – 40 yds – 20 yds shuttle drill
15 HSPU

9 Ball Slams @ 20lbs
Sprint 20 yds – 40 yds – 20 yds shuttle drill
9 HSPU

A: Power Snatch -- Work up to heavy single in 10:00, then:
B: 10 Rounds; Every 0:30 Seconds -- 2x Power Snatch
C: Snatch Push Press 5X5 Across. This should be close to your 1RM Snatch.

A: 140lbs
B: 115lbs
C: 135lbs

A: Shoulder Press 5X1 - Worked up to 155lbs
B: Push Press 5X3 - Worked up to 185lbs
C: Five Rounds Every 3:00 Minutes:
100 Singles
10 DB Push Press; 50lb DB

Crossfit Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

95 Reps

Note: Used Rx'd weight for women. Did workout at No Excuses. Mistakenly set clock for 12:00 instead of 10:00. Hard to say where I was at 10:00 mark, was just about finished 100lb set.

30-20-10 Reps:

Lateral Burpees
Pistols

Used milk crate turned on its side - 13"

12-9-6 Reps:

OHS @ 135lbs
Burpees Over The Bar

A: EMOM 10:
100 meter sprint (.06 miles on treadmill)

B: 50 Weighted Situps (hold 20lb medicine ball)

C: Tabata Lateral Box Jumps 16″ (touch on top)

Notes: Used Curve Treadmill. Hamstrings & calves are feeling it after this. Each of the runs averaged :23-27 seconds per effort. Speeds ranged from 9.5-10.7 for the run. It was hard to find a consistent speed on the treadmill. 

Strength: 
1) “Regional Event #4″. For time:
-250ft handstand walk
2) “Regional Even #5″ Snatch: 10 rounds – Every 90 second, complete:
-1x snatch (Work up to a max for the day)

A: Subbed Max Reps HS Shoulder Taps in 3:00 minutes -- 72 Reps
B: 135lb was best lift. Failed 3x at 140lbs.

For Time:

12-1:
Calorie Row
Box Jumps @ 24"
Push-ups (Games Standard)

All sets and reps were unbroken.

2015 Regional Event 3
For time:
800m run
75-lb. overhead squats, 25 reps
50 Hollow Rocks
200 Jump Ropes
75-lb. sumo deadlift high pulls, 25 reps
50 box jumps, 20 inches

20:44

Notes: Pack Scaling. Lighter load and rep counts; subbed hollow rocks for GHD due to availabilty - WOD done at No Excuses. Aggressive approach on the OHS (went unbroken) and SDHP (13/12), tried to minimize rest on box jumps helped to cut this time down by over two minutes.

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

Note: All sets and reps were unbroken, although this was done at ~80% pace. 

5 RFT:

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

6:55

Note: Workout done at No Excuses.

Midline March
3 RFT:
20 V-Ups
40 HS Shoulder Taps
20 OWLS @ 35lbs

Power Isabel
30 Hang Power Snatches @ 115lbs

4:59

Notes: Completed sets of (5). Tried to minimize rest periods.

Finished with 100 Hollow Rocks.

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

5:59

As Rx'd at No Excuses.

Note: Held (5) reps with (7) seconds rest between efforts for first (50) reps. Finished with set of (7) and (3) sets of (6) reps to finish out. Tried to focus on pulling bar down to hips after each rep.

Courtesy of Outlaw Way
EMOM for 10:00-
3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

75/80/85/95/105/110/115/125/130/135lbs
Hit 135lbs last time out (5/6); should attempt heavier triple next time out. 10lb increase on T&G triple since March.

15 Minute AMRAP:
20 Shoulder Press @ 75lbs
20 Hollow Rocks

5 Full + 10 Shoulder Presses

Shoulder Press: 3 x 8
Should be at or near 70%.

For Time:
1000m Row
50 Burpees
75 Kettlebell Swings

A: 115lbs - this felt easy. 
B: Row in 3:55; Burpees were (6) sets of 8&9 reps; KB Swings 5X15 @ 50lbs

Strength: 
1) “Regional Event #4″. For time:
-250ft handstand walk
2) “Regional Even #5″ Snatch: 10 rounds – Every 90 second, complete:
-1x snatch (Work up to a max for the day)

A: Subbed Max Reps HS Shoulder Taps in 3:00 minutes -- 62 Reps
B: 135lb was best lift. Failed 3x at 140lbs.

Workout of the Day
A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg (35 lbs)
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps
Rest 45 seconds
B.
For time:
75 Double Unders (200 Singles)
50 Wall Ball Shots (15 lbs)
25 Burpees
50 Wall Balls (15 lbs)
75 Double Unders (200 Singles)

5 Rounds; 2 minutes to complete. Rest 1 minute between rounds.

4 Hang Cleans
20 Ball Slams

(75) Hollow Rocks
(25) Evil Wheels

Note: Ball Slams @ 20lbs. Weight on cleans started at 135lbs and increased by 10lbs each set.

HSPU Biatholon

400m Run
21 HSPU
400m Run
15 HSPU
400m Run
9 HSPU

Each time the athlete breaks a set of HSPU they must run a 200-meter lap.

All reps and sets done unbroken. Ran laps around Y for 400m Run. 

2013 CrossFit Games Regional Event 2
Complete the following in 7 minutes:
3 Overhead squats
Begin with 135 pounds and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack. Cleaned from ground; used a wide clean grip for OHS.

-2 minutes to rotate to Event 3-

2013 CrossFit Games Regional Event 3
For time:
30 Burpee Pull-ups

Notes: Worked up to 175lbs for the OHS ladder. Did not keep time on the BPU; completed sets of (4) until I reached (30) reps. 

2015 Regional Event 3
For time:
800m run
75-lb. overhead squats, 25 reps
50 Hollow Rocks
200 Jump Ropes
75-lb. sumo deadlift high pulls, 25 reps
50 box jump overs, 20 inches

22:59

Notes: Pack Scaling. Lighter load and rep counts; subbed hollow rocks for GHD due to availabilty - WOD done at No Excuses. At the risk of making a gross understatement, approach this one cautiously. From a training standpoint, there’s really no reason to do this; remember this is a competition workout for highly experienced CrossFit specialists…

2015 Regional Event 7

For time:
15 C2B Pull-ups
135-lb. squat clean, 1 rep
145-lb. squat clean, 1 rep
155-lb. squat clean, 1 rep
165-lb. squat clean, 1 rep
175-lb. squat clean, 1 rep

Change your own weights, GO! GO! GO!

Core work at the end - evil wheels, balance board and OHS with PVC on BOSU.

Regionals 2012 Event 5
Snatch Ladder with Singles

The athlete will begin outside the first station. At the call of "3-2-1 … Go!" he will have 50 seconds to move to the platform and perform 30 singles, and then one snatch. There is a 10-second "reset" time, so the athlete rotates every minute.

Snatch weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Hit 145lbs the first time up, although rep was a little dodgy with a slight press-out at the top. Movement standards do not say anything about press-out. Attempted 145lbs again and failed.

Finished with 100 Hollow Rocks

2012 Regional Event 3
Four rounds for time of:
10 One-arm dumbbell snatches @ 50lbs
1/2 Gasser

Notes: Alternate arms between reps.
DB must be lowered with control to the floor; no dropping.
Must touch both hands to floor at turn-around.

Diane

21-15-9 reps of:
Deadlifts @ 185lbs
HSPUS

2011 Regional Event 1
For time:
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters

A: EMOM 10:

(3) TNG Snatches -- Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete remainder of the 10:00 at that weight.

Notes: Worked up to 135lbs on last two sets - hit 'em all!! Focused on sitting back at the start of the lift - as taught in OLY class.

B: 4X1:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 secs. Arms and legs should not make contact with the ground at any point.

10 Rounds; Every 2 Minutes:

(2) Squat Cleans + (1) Split Jerks

Work to heavy set. Best lift was 175lbs; failed at 180lbs - missed second clean.

50 Sit-Ups
400m Run (lap around outside of Y)
1:00 Handstand Hold
50 Box Jumps - Bumper Plate On Small Plyo Box
1:00 Handstand Hold
400m Run (lap around outside of Y)
50 Sit-Ups

Nasty Girls v2.0

50 Pistols, alternating
7 Pullups/7 Dips
10 Hang Power Cleans @ 135lbs

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
75lb Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 10 reps in order to complete as many reps as possible in 5 minutes of:
25lb Ball Slams
Rest 3 minutes
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Lateral Burpees

Notes: Worked with Tom S. at No Excuses. As Rx'd for G2O called for 135 although Tom wasn't familiar with C&J. Tom did C&J and I did snatches at scaled weight.

G20: 18 full + (3) reps
Ball Slams: 10 full + 2X5 + (3) reps
Burpees: 7 full; used  Mini-Med styrofoam box with 10lb plate on top.

A: 5X3 Power/Push Jerk + 2 Jerk Grip OHS - heaviest possible, rest 90 seconds

B: 3X1:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 secs. Arms and legs should not make contact with the ground at any point.

C: Conditioning:
Row 30 Calories
60 Wall Balls @ 15lbs
Row 30 Calories

A: Worked up to 170lbs. First time with the Jerk Grip OHS. Used wraps for last two sets, maybe get up to 180-185 as 1RM.

Every Minute on the Minute, for 12 minutes:
6 Deadlifts -- 115lbs
2 Push Jerks

Workout at No Excuses. Used lighter load as I just wanted to work up a sweat. As prescribed is 155/105. 

EMOM 10:

(2) TNG Power Clean & Jerks -- Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete remainder of the 10:00 at that weight.

Worked up to 175# -- hit 'em all!!

Snatch EMOM

(6) Reps on the minute for (5) minutes - 95# Rest (2) Mins
(4) Reps on the minute for (5) minutes - 115# Rest (2) Mins
(3) Reps on the minute for (5) minutes - 125# Rest (2) Mins
(2) Reps on the minute for (5) minutes - 135# Rest (2) Mins

Hit all reps through 125#. Failed on all attempts at 135#. Between this morning and all the snatches in this WOD, just couldn't get the necessary speed. 

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

5 RNFT:

8 handstand push-ups

8 barbell overhead step-ups

8 log roll to v-ups

*For overhead step-ups, hold a 25-pound barbell in an overhead position and step up to a 20-inch box. 

A: 3X8 Shoulder Press
Should be at or near 75%.

B: 3 RFT:
500m Row
10 One-Arm Kettlebell Thrusters Left 
10 One-Arm Kettlebell Thrusters Right

12:48 
Used 35lb KB on Thrusters. As prescribed was 53/35; next time try 45lbs.

C:  3X1:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.
Held Bender Ball overhead. Arms and legs should not make contact with the ground at any point. 

EMOM 10:
5 Squat Cleans @ 75%
5 Front Squats, same weight

Used135lbs for the workout; as Rx'd would have been 138.75lbs

21-18-15-12-9 Reps:
Calories Rowed
KB Swings @ 50lbs

Conditioning
5 rounds of:
2:00 to complete-
40 HS Shoulder Taps
ME Jump Rope with the remainder of the 2:00
1:00 Rest


Absolutely horrible WOD. Muscle fatigue set in on round #3. Took a penalty on 3&4; all other rounds as prescribed.

A: Power Snatch -- Work up to heavy single in 10:00, then:
B: 10 Rounds; Every 0:30 Seconds -- 2x Power Snatch
C: Snatch Push Press 5X5 Across. This should be close to your 1RM Snatch.

Notes: B was done with 115lbs; hit all lifts. Used 135lbs for C. 

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

135-145-155-165-170-175-180lbs

Notes: Used wrist wraps. Thought the thruster would be the limiting factor here, but pretty happy with those results. Weight must be cleaned from the ground.

21-15-9 Reps, For Time: 
Wall Balls; 15lb ball
Burpees
Rest 5 Minutes
40 Calorie Row for Time
All out efforts on each. Score time for each WOD individually.

A: 7:46
B: 2:10

EMOM 10:

2 T&G Power Cleans & Push Jerks - Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete remainder of the 10:00 at that weight.

115-125-135-145-155-155-160-160-165-165#

No misses; did not read part about going up every round. Based on 185# 1RM.

Every 4 Minutes for 5 Rounds, perform:
20 Calorie Row
10 Handstand Push-Ups


Each round should be a sprint and be complete by about the two-minute mark. The goal is unbroken handstand push-ups. Averaged 20 calories in a minute and did all of the HSPU's strict and unbroken.

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.

B.
Every minute, on the minute, for 6 minutes:
6 Thrusters (65 lbs)
6 Burpees
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

A: 195-225-240-255-275-205lbs
B: 7:47. Took (2) penalties. Heart rate was jacked throughout.

Workout completed Sunday April 12th and never entered into CF Blog.

7 Rounds:
100 Singles
1 Snatch @ 115lbs

A.
Take 10 minutes to build to today’s heavy Clean & Jerk

B.
Every minute, on the minute, for 10 minutes (10 sets):
3 Ground to Overhead (95#)
5 Burpees Over the Barbell
If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.

A: Worked up to 155lbs
B: Took (2) penalties. Snatched all reps for G2O.

Notes: Wasn't feeling it today. Body was hurting all over from the last few days, especially Sat. shoulder marathon and Mon. deadlifts. Effort just wasn't there today. 

10 rounds of:
Deadlift for 15 seconds
Rest 45 seconds
Go heavy.
Post load and number of reps completed

Used 205lbs; (51) reps

A:
Five sets of:
Push Press x 3 reps
Rest as needed
Build to today’s heaviest triple.

155, 165, 175, 185, 195lbs

B:
Every minute, on the minute, for 14 minutes:
Even minutes – 3 Snatch @ 95lbs
Odd minutes – 7 Handstand Push-Ups

C: Tabata - DB Overhead Hold w/10lb DB

A: "Grace"

30 Clean & Jerks, 135#

B: EMOM 10:
Even: 12 Hollow Rocks
Odd: 12 Arch Rocks

No time kept for Grace. Wanted to challenge myself, but still getting over a cold so didn't push as hard as would normally. Sets of (5) with :30 or so between each.

Snatch
105X1X5
110X1X5
120X1X5

125X1
130X1
135X1
140X1
145X1 (F)

Notes: X5 Sets are to be done on the minute. X1 Sets take as much time as needed between efforts. Hit 'em all, except 145lb at the end. Just could pull myself down under the bar and turnover.

Finished with 6X12 V-Ups holding Bender Ball.

Workout of the Day
A.
Hang Clean - Strong Turnover (Burgener Video) and work to heavy 1X Clean & Jerk
Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B.
For time:
Row 1000 Meters
20 Hang Power Cleans (135 lbs)
100 Double-Unders (3:1 Singles)

C: 15-12-9-6-3 Evil Wheels

BBG: Rest 2:00 exactly between A & B

A: EMOM for 5:00-
5 Power Snatches*
*Begin at 60% 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.

B: 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

A: 75-95-110-115-125lbs
B: (13) @ 100lbs. Workout done at No Excuses.

A: Five sets of:
Deadlift x 6 Reps
Rest 2-3 Minutes

Build load over the course of five sets.

B: "Christine"
Three rounds for time of:
Row 500 Meters
12 Deadlifts (185lbs)
21 Box Jumps (20")

A: 135-185-195-205-215

B: Heart rate was elevated throughout due to being ill. Workout was done at 75-80% of normal capacity.

Row was 1:52; 1:56  & 1:54
Deadlifts broken up 6/6
Box Jumps were 11/10

A: EMOM 8:

Strict Press x 1. Suggested % are:

55-65-70-75-80-85-90-95%

Two Minutes Rest, Then:

B: E2MOM 6:

Strict Press x 1 @ 101-105%

C: 30 Strict HSPU

A: Based on 155lbs 1RM.
B: 155-160(F)-160(F)

Note: Was able to get the 160# up and locked out, but used a little body english to do so. No rep.

A: Snatch
115lbs x2x2
125lbs x1x2
135lbs x1x2

B: Snatch Pulls
145lbs x1x2
155lbs x 1x2

2014 Regional Event 6 -- Pack Scaling

30-calorie row
30 box jumps, 20 inch
30 deadlifts, 135 lb.
30 wall-ball shots, 15-lb. ball
30 dips
30 wall-ball shots, 15-lb. ball
30 deadlifts, 135 lb.
30 box jumps, 20 inch
30-calorie row

Tabata

DB Overhead Hold -- 10lbs
Jump Rope
DB Overhead Hold -- 12.5lbs
Row (Meters) -- 738m

Finish with 100 Hollow Rocks

A: Clean & Jerk
145LBSX1X2
160LBSX1
170LBSX1
175LBSX1
185LBSX1 (F)

B: Tabata Mash-up; 8 RDS 0:20 ON 0:10 OFF
Jump Rope
Ball Slams

A: Power Snatch -- Work up to heavy single in 10:00, then:
B: 10 Rounds; Every 0:30 Seconds -- 1 Power Snatch
C: Snatch Push Press 5X5 Across. This should be close to your 1RM Snatch.

Notes: B was done with 115lbs; hit all lifts. Used 115lbs for C, could have used heavier weight. Next time should use 135-140lbs.

A: OHS 5-5-5

B: V-Up Annie

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



A: 135lbs across all sets (took bar from rack, rather than ground)
B: 8:59

Complete 10 rounds:
3 Hang Cleans @ 135lbs
10 Evil Wheels 

Outside at No Excuses.

A: Strength
EMOM for 7:00 (7 total sets):
3 Push Press – begin at 70% of 1RM and increase load each minute, work to a max triple for the day

Based off 195lb 1RM for Push Press. 135-145-155-165-170-175-180lbs. Hit 'em all!

B: Skill
1a) 4X4 Strict Pull-ups & Dips – rest 60 sec.
1b) 4X0:30 Hollow Hold – rest 60 sec.

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: 9:52

Pain Threshold

5 RDS:
200m run (1.0 incline; 8.5 - 9.0 mph on treadmill)
9 UB Hang Power Cleans @ 115lbs
6 UB Push Press @ 115lbs

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

A: 15 minutes to build to 1RM Hang Power Snatch

B: AMRAP 8:
16 KB Swings @ 45lbs
24 Sit-Ups

A: 142.5lbs (used change plates) -- PR!!
B: 4 Rounds Even

"DT"

5RFT @ 115lbs

12 Deadlifts
9 Hang Cleans
6 Push Jerks

A: Strength
EMOM for 7:00 (7 total sets):
3 Back Squats – begin at 70% of 1RM and increase load each minute

B: Conditioning
Row 1000 meters
40 Lateral Burpees (Over Trash Can)

A: 205-215-235-245-245-250-250lbs (Socks, No Shoes)
B: Row in 3:47.9; Burpees in (5) sets of (8).

Power Clean 4X4 @ 145-pounds

No misses. Workout at No Excuses.

Crossfit Games Open WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.

Note: Used Womens Rx'd weight of 125lbs for the cleans.
Finished 15 handstand push-ups for score of (60). Muscle fatigue monstrosity on the HSPU. Hit 3-6-9 UB, broke up sets of 12 & 15.


50 Hollow Rocks
50 Arch Rocks
50 Evil Wheels

A: Squat Snatch 3-3-3-3-3
B: Squat Clean 3-3-3-3-3

A: 95x2; 115x2; 125x1
B: 135x2; 155x1; 165x1; 175x1

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

6:13

As Rx'd at No Excuses.

Note: Strategy was to complete sets of (5) with (7) seconds rest between. Strategy broke down a little toward the last 15 or so reps and rest was 10-12 seconds. Improved by 1:59 over last attempt which was just get as far as possible on 1st set. 

Every two minutes, for 20 minutes (10 sets) of:
Snatch x 1.1
(rest 10 seconds between singles)

85-85-95-95-105-115-115-125-135(1)-135(1) 

A: Push Jerk 5-5-3-3-3-1-1-1-1-1

B: Static Shaping
3X0:20 on/0:20 off Hollow Hold with 4lb PVC
3X0:20 on/0:20 off Arch Hold with 4lb PVC
4X0:20 on/0:20 off Evil Wheels

C: Flexibility
4X0:20 Box Shoulder Stretch - 24" Box

D: Skills and Drills
4X5 Strict Handstand Push-ups.
_________
A:115-135-155-175-185-195-205-215-220(F)-185LBS
D: Used Ab Mat. Forehead must touch mat for rep to count.

A: Crossfit Games Open WOD 15.3 - Scaled

AMRAP 14:
50 Wall Balls @ 20lbs
200 Singles

582 reps

B: EMOM 10:
2 Strict Pull-ups
2 Strict Bar Dips

Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

115-125-135-135-145-155-155-165-165-175(f) 

(1) High Hang Power Snatch + (1) OHS x 7

Used 115lbs for all sets. Workout at No Excuses.

For time:
50-35-20
Front squats (45lbs)
GHD sit-ups
Push-ups

Crossfit Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

91 Reps

Note: Used Rx'd weight for women.

Every 1:30 for 6:00 -- (5) Total Sets:

3 UB T&G Snatches -- begin at 70% of 1RM Snatch and add load with each set.

95-105-115-125-125lbs

A: 0:30 L-Hang
B: 5X5 Bench Press w/ 5 Pull-ups Between Efforts
C: Tabata w/ 5 Minute Rest Between Efforts
SDHP
KB Swing

A: 3X0:10
B: Used 185lbs across all sets.
C: Used 45lb KB for both. SDHP fewest reps was 8, most was 10. Maintained 7 reps across all sets for KB Swings.

For Time:

5 Power Snatches, 125lbs
10 Box Jumps, 20"
10 Power Snatches, 125lbs
20 Box Jumps, 20"
15 Power Snatches, 125lbs
30 Box Jumps, 20"
9:50

Clean & Jerk – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 1×2@95%, 1×2@90%, 1×1@95%

Notes: Based on 185# – Missed second rep at 95% -- 175# -- on the first set. Missed final rep at 175#. Hit all other lifts successfully. Done at No Excuses with no warmup. 

A: Every 1:30 for 6:00 (5 total sets):
3 UB Squat Clean Thrusters

B: Midline March
3 RFT:
20 V-Ups
40 HS Shoulder Taps
20 OWLS @ 35lbs

C: Core Cashout
25 Hollow Rocks
25 Arch Rocks
50 Evil Wheels

A: 135 x 3; 155 x 2
B: 15:36
C: Used Bender Ball for Hollow/Arch. Evil Wheels 5 x 10

A: EMOM 5:
(3) Power Snatches. Start light and work up to heavy triple.

75-95-105-115-125lbs

B: (3) attempts at 1RM Snatch.

135-145(f)-145lbs(f)

Lifted outside at No Excuses. Limited plate selection, no in-between 135 & 145lbs.

A: Row 10 x 1:00 on/0:30 off
Total Meters: 2512m

B: EMOM 10:
7 Front Squats
7 Push Press

Rx was 95/65. Used Women's weight of 65. Averaged 25-30 seconds per round. Nasty, nasty, nasty. If repeating this WOD, move up to 75lbs.

A: Snatch
1×3@75lbs
1×3@85lbs
1×2@95lbs
1×1@105lbs
2×1@115lbs
1×1@105lbs

B: Power Clean & Push Jerk
1×3@95lbs
1×3@115lbs
1×2@135lbs
1×1@145lbs
2×1@155lbs
1×1@135lbs

C: Front Squat (Must Clean Bar From Ground)
1x3@115lbs
1x3@135lbs
1x2@155lbs

3RFT:

20 V-Ups, hold bender ball overhead
20 OWLS, hold 35lbs plate overhead
20 Burpees

Crossfit Open Workout 15.1  (Scaled)

Complete as many rounds and reps as

possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (85lb.)

5 snatches (85lb.)

Crossfit Open Workout 15.1a
1-rep-max clean and jerk
6-minute time cap
 
Movement Standards:
The hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.

15.1: 137 reps (4 full + 2 deadlifts)
15.1a: 180lbs