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.