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.