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. Handstands were consistent at 16 seconds per round.

Endurance
On the Concept 2; Row:
4K Pyramid - 250/500/750/1k/750/500/250 meters
Rest 1 minute between efforts.

Damper set at 7. Goal should be to match or exceed splits on way up and back down the ladder.

Distance	1st	2nd
250 meters	:56.7	:58.2
500 meters	1:54.9	2:00.1
750 meters	2:56.1	3:04.2
1000 meters	4:03.1

A: For Time
10-1 Hang Cleans @ 115lb.
*50 singles between each set

B: For Time:
10-8-6-4-2 DB Snatch @ 70lb.
*10 step ups between each set (24-inch box)

Every :30 seconds for 10 minutes:
(1) Power Snatch @ 165lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 165lbs. If you cannot do 165lbs 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 @ 135lb with no misses.

3 rounds for time:
400m run
40 back extensions
7 deadlifts (255)

Three Rounds:
50 V-Ups
25 HSPU

A: Conditioning
E2MOMx6:
12 Burpees
*Record your slowest time
Ninja:  < 28 seconds
Advanced: < 31 seconds
Intermediate: < 34 seconds
Novice: < 37 seconds

28-29-29-33-35-37 seconds

B: Row Conditioning
Running Clock...
On the 3:00 x 3
25 Calorie Row
On the 2:00 x 3
20 Calorie Row
On the 1:00 x 3
12 Calorie Row

1. Gymnastics Conditioning
6 sets of 9 unbroken Strict HSPU
Rest as needed between sets

2. Conditioning
For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

3. Conditioning
1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest 1 minute
:30 of AMRAP of Bar Facing Burpees

“Black and Blue”
5 rounds for time of:
10 Cleans (95lb.)
10 Burpees

11:58

Notes: Heart rate went up and stayed up. I need to get better at controlling heart rate in burpee/barbell workouts. 

Core:
3X12 Evil Wheels
2X0:30 Hollow Hold
1X15+12 Hollow Rocks + V-Ups

For Time:
40 Wall Balls
2000m Row
40 Wall Balls

*Do not strategize the 40 Wall Balls. Do as many as possible UB, with the goal being 40 UB.

The first set was UB, 2nd set was split 14/14/12.  

Row 5,000 meters 

This is a good benchmark to measure progress. Pace it flat, keep the rating up, the last 1000 try to rate higher, sprint the last 300/500m.

First 1000 should feel easy, around 3000 in in starts to get tough, breathing will be hard, 4000 is probably a tad slower, last 1000 you should be able to bring it home. Should be the fastest split.

22:44.6

Notes: Average 500m split was 2:16.4. Set damper at 5 and pace boat to 2:12/500m. 

A: 10 Minute EMOM of:
6 V-Ups
6 KB Swings 44lb. KB
6 Box Step Ups 24" box

*If you can not complete the reps in the minute, skip the next round and complete a 30 second plank penalty. Then continue with the next round.

Rest until minute 11 -- Then

Every 2 minutes for 5 rounds complete:
Row 300m

Try to go faster each round.

21-18-15-12-9-6-3 reps:
Deadlift (155)
Calorie Row

Every 2 minutes on the minute for 10 minutes (5 rounds):
7 reps of HSPU

Note: All reps and sets were unbroken.

AMRAP 20:
1 Power Clean (155)
2 HSPU
3 Wall Balls (15-10')

15 Rounds

“Annie” + Cash Out Row

For Time: 50 – 40 – 30 – 20 – 10

• Double Unders (3:1 singles)
• Sit Ups

At 10:00 minute mark row 1000m

10 Minute Time Cap on Annie. Add your undone reps to the total time. If you had 9 double unders and 10 sit ups left that is 19 reps so your time would be 10:19

10:40 

Had finished round of 20 double unders at time cap. 

1000m Row
-Rest 1 Minute-
250m Row (X8)
-Rest 0:30 Seconds Between-
1000m Row

1 Minute Overhead Barbell Hold (45)
1 Minute Rest

For Time:
2000m row (8:10)
100 calories assault bike (7:29)
1000m row (3:59)
50 calories assault bike (3:29)

Note: Rest 3 minutes between efforts

1000m row/20 Toes To Bar:  3:53.7
750m row/40 GHD: 2:55.5
500m row/60 Situps: 1:51.6

Tabata Hollow Hold

For Time:
10-1 reps of:
DB Snatches (70lb.)
Box Jumps (24-inch)

16:09 

Note: I did step-ups rather than box jumps, legs were smoked after last few days of box jumps, squats, etc...

Tabata Hollow Hold
 

For Time:
2 Minute Handstand Hold
60 Squats
40 Handstand Shoulder Taps
60 Squats
20 Handstand Pushups

16:18

4X0:30 Hollow Hold

"Jorge"
For Time:
30 GHD Situps
15 Hang Squat Cleans
24 GHD Situps
12 Hang Squat Cleans
18 GHD Situps
9 Hang Squat Cleans
12 GHD Situps
6 Hang Squat Cleans
6 GHD Situps
3 Hang Squat Cleans

Note: Hang Squat Cleans @ 95lbs

9:40

For Time:
50 Calorie Row
50 Situps
50 Box Jumps, 20-inch box
50 HSPU

Five Rounds For Time:
5 Deadlifts @ 225lb.
25 Sit-ups

9:58

Hollow Rocks + V-Ups (3X15+12)

In front of a clock set for 12 minutes:
1 minute of jump rope
1 minute of 35-lb. KB snatches
2 minutes of jump rope
2 minutes of 35-lb. KB snatches
3 minutes of jump rope
3 minutes of 35-lb. KB snatches

For Time:
70 pistols
50 GHD sit-ups
30 pistols
100 handstand shoulder taps

For Time:
1000m Row
-into-
3 Rounds:
30 Double Unders (3:1 singles)
20 KB Swings (44lb)
10 HSPU

Note: There is a 15 minute time cap for this workout.

14:27

A: Hang Clean 5-5-5-5

Used 145lb. across all sets.

B: 10 Rounds:
200m Row
5 Back Squats @ 165lb.

21-18-15-12-9-6-3 reps of:
V-Ups
Shoulder Press @ 75lbs.

13:27

EMOM 18
1: 20s Boat pose
2: 7 Handstand pushups
3: 12cal Row

30/30 Intervals on C2 Rower
30 minutes of 30 seconds on, 30 seconds off.

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Post times for each round to comments.

Notes: Used treadmill for sprints. Incline set at 1.0 and Speed varied between 9.0 and 10.0 mph. Because of the treadmill, these were more like 100m runs than all-out sprints. This workout is better completed at the football field.

9.0mph = 25 seconds X3
9.3mph = 24 seconds X2
9.5mph = 23 seconds X2
10.0mph = 22 seconds X3

Core:
Hollow Rocks+V-ups (3x15+12)
Handstand Hold (Accumulate 1:30)

For Time:

20 Pushups
40 Calorie Row
60 Pistols, alternating
40 Step-ups to 20" box, alternating
20 Pushups

Note: Pushups are hand-release.

14:18

For Time:
50-40-30-20-10 Double Unders
12 Burpees between each set

Note: 3:1 singles sub for double unders.

10:47

Core:
40 Evil Wheels
40 Hollow Rocks

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

Failed 4th and 5th sets of 135lbs. This was a TEST!

Crossfit Games Open WOD 12.1

Complete AMRAP in 7 minutes of:

Burpees

64 reps

A: Hang Clean
70%/3 (135)
80%/3 (155)
90%/3 (175)

B: From Crossfit Football; E Caf
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 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
Post total meters rowed and if any penalties were assessed.


Notes: As rx'd this workout is for 3000m. Each time I have done previously, I have hit the 2500m goal that I scaled to. Didn't set a target for this workout -- new goal should be set at 2750m.

2661 total meters
1:52.7/500m pace
Best: 271m
Worst: 263m
Damper: 8

Crossfit Open 16.4
55 deadlifts @ 155lbs
55 wall balls to 8' target @ 20lbs
55 calorie row (damper set to 6)
55 handstand push-ups

21:50

Notes: Used Rx'd women's weights. Handstands were very difficult, muscle failure set in and I fell off my target pace early. Wanted to do 5X11 EMOM.

Core Work
5 rounds
10 Hollow Rocks

10 V-Ups

10 L-Sit Crunches

10 sec. Hollow Rock Hold

– Rest 1 min between rds –  

AMRAP fifteen minutes:
10 Box Jumps Overs (20")
0:20 Hanging L Sit Hold

6 rounds + 5 box jumps

9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Record total meters, best/worst split.

15:00 minutes
3766 meters rowed
Best Split: 1:56.2
Worst Split: 2:02.2

For time:
50 Calories on the Rower
50 Handstand Push Ups
25 Calories on the Rower
25 Handstand Push Ups

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of battle ropes
Rest 30 seconds

Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 20"
15 KB Goblet Squats, 1.5-pood

5 Rounds + 15 Calories

Notes: Subbed step overs for box jumps. Each row was approx :51 seconds and 240m per round.

WOD: Fortitude
30 minute EMOM
Row cals ( men 15/ women 12)
15 Burpees
** Scale is however many you get done within the minute

Scaled workout to 10 calories and 5 burpees. Finished all rounds with no penalties. Average row was 0:32 and 150m.

Back Squat:
3 – 3 – 3 – 3

Used 235lb. across all sets.

For time:
500m Row
30 Thrusters (95lb.)
500m Row

A: Snatch 2-2-2-2

115-135-145-150(1) 

B: For Time:
800m Run
40 DB Snatch (AHAP)

Run was outside at the Y in the cold. Used 60lb. DB for snatches - 13/13/14 reps per round.

Push Jerk 3-3-3-3-3

155-185-195-205-215(1) 

10 Evil Wheels between sets. 

Burpee Mile

8x:
200m Run
8 Burpees

20:49

Notes: Ran at football field/track. Heart rate got up and stayed up throughout. Broke up burpees 4/4 from the start. I need to lose some weight as this should have been an easy sub-20:00 workout. 

'OHS-HIT'

Five Rounds:
20 Calorie Row
12 OHS

135/115/95/75/45lbs.

Note: Bar must be taken from ground. Strive to complete all reps UB. Row was approx. 300m and 1:10 each round. Used clean grip for OHS.

14:00 AMRAP:
16 Wall Balls (15)
8 HSPU
16 KB SDHP (44)
8 Burpees
16 Toes to Bar

2 Rounds + 1 Burpee

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

For Time:
50-40-30-20-10 Calories
Schwinn Airdyne
Concept 2

A: For Time:
3-6-9-12-12-9-6-3
Deadlifts (225)
HSPU

B: Core Work
5 rds

10 Hollow Rocks

10 V-Ups

10 L-Sit Crunches

10 sec. Hollow Rock Hold

– Rest 1 min between rds – 

For Time:
2000m Row

– Every minute complete –
Death by Strict HSPU
At the 1 min mark, get off the rower and complete 1 HSPU. At the 2 min mark get off the rower and complete 2 HSPU, and so on until you complete the 2k row
15 min Time Cap

Notes: This was TOUGH. Workout is aptly named True Grit. I took a penalty in rounds 7, 9 & 11. Finished workout following round 12 due to muscle fatigue. I knew I was not going to be able to finish a round of HSPU within the allotted time. Finished with 1093 total meters rowed.

10 Rounds:
10 Ball Slams
5 HSPU

Workout at No Excuses

Every ninety seconds for five sets:
4 Weighted Pistols @ 26lb.

A) AMRAP six minutes:
10 Pistols (alternate legs)
10 Calories on the Rower

Rest three minutes between parts A and B.

B) Repeat rounds plus reps from part one for time.

A: 4 rounds + 4 pistols
B: 5:55

As many reps in 12 minutes of:
12 v-ups
6 hang squat cleans @ 155lb.

5 rounds + 8 reps

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

2 Rounds + 1 Calorie 

Notes: No deficit on HSPU; row was approx 1:05 and 300m each time.

'Gut Buster'
For Time:
150 Abmat Sit Ups
1000m Row (4:02.7)
4 Minute Plank
   (each break do 10 v-ups)

32:18

Midline March
3 RFT:
25 V-Ups
50 HS Shoulder Taps
25 OWLS

Notes: Used 30lb sand bell for OWLS. 

Conditioning
AMRAP 4
"Fran"
21-15-9
Thrusters (65#)
Hanging Knee Raises
Rest 4:00

AMRAP 4
"Diane"
21-15-9
Deadlifts (155#)
Handstand Push-ups
Rest 4:00

AMRAP 4:
"Grace"
30 Clean & Jerks (95#)

Fran: 74 reps
Diane: 57 reps
Grace: 30 reps in 3:42

A: EMOM 10:
Odd: 3 Shoulder Press @ 115lbs (take bar from ground)
Even: 5 Pistols (each leg)

B: For Time:
50 Calorie Row
50 Slam Balls @ 30lbs
50 Deadlifts (40% 1RM) @ 125lbs

C: Double Tabata Airdyne

A: Snatch 1-1-1-1-1-1-1 reps

65-85-115-125-135-145-155(fail)

B: Clean and jerk 1-1-1-1-1-1-1 reps

135-135-155-165-185(fail)-185-195(fail)

C: Accessory Work:
Tabata KB Overhead Hold -- Both Arms @ 26lb.
400m Farmers Carry @ 36lb. KB 

4 rounds, each for time of:
1-mile bike

Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

Notes: Used Precor bike at Y set to manual - level 8 for each interval. Rested approx. a minute between each round.

3:21 -- 3:16 -- 3:18 -- 3:15

A: Snatch
Double at 60% (90lb.)
Double at 70% (105lb.)
Double at 75% (115lb.)
3 Singles at 85%  (130lb.)

B: Clean & Jerk
Double at 60% (115lb.)
Double at 70% (135lb.)
Double at 75% (145lb.)
3 Singles at 85%  (165lb.)

C: Conditioning
AMRAP 12:
10 DB Power Snatches at 55lb. (alternate arms)
100 Singles

5 Rounds + 3 DB snatches

'Karen'
150 wall ball shots @ 15lb.

9:03

Notes: This was a lot tougher than I expected. My arms and shoulders were smoked from last few days (heavy KB swings, cleans, HSPU, etc...). My arms/shoulders fatigued much quicker due to that. My strategy going in was (3) sets of (25) followed by (5) sets of (15). I got the first set of 25, but then it was 10s and 15s the rest of the way.

A: AMRAP 5:
KB Swings @ 53lb.

64 Reps

B: Heavy and Strict Diane
15-12-9 reps of:
Deadlifts @ 225lb.
HSPU

7:02

For Time:
9 Hang Cleans @ 145lb.
10 Ball Slams @ 25lb.
6 Hang Cleans 
15 Ball Slams
3 Hang Cleans
20 Ball Slams

5:44

Workout at No Excuses.

A: Weighted Dips 4x5 holding 26lb. KB

B: AMRAP 15 minutes:
(+5) Right Arm KB Snatches @ 35lb.
(+5) Left Arm KB Snatches @ 35lb.
(+100m) Row

Finished round of 20's and 400m row.

C: (4X) :10 L-Sit

Double Shuttle
Complete 5 rounds of:

Sprint 20 yds – 40yds – 20yds shuttle drill
8 Kettlebell Swings @ 44lbs
16 Push Ups

*Rest 1 minute between rounds.

Notes: Workout at No Excuses. 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...

For Time:
20 Power Snatches 155/105
5 Burpees every minute on the minute, starting at 0:00

The Power Snatch can be on the heavy-ish side today. However, you should still be able to do at least 3-5 reps per minute on the slow end.

9:58 

Notes: Used 135lb. for the workout, which in hindsight was too heavy. That is 90% of my max and I wasn't able to get anymore than 4 reps in a single set. Should have scaled down to 115-125lb with the goal of finishing sub-5:00 minutes. 

Two rounds for total reps (of each movement)
4 minutes rest between rounds

4 x Tabata Air Squats
4 x Tabata Sit Ups
4 x Tabata Bottom to Bottom Air Squats
4 x Tabata Push Ups (hand release)

For Time:
100 Wall Ball Shots (15lb.)

EMOM perform four burpees. The workout starts with four burpees.

8:54

Deadlift 10-5-3-1-1-1-3-5-10 reps

Start with a PVC, move to an empty barbell and increase the load over the course of several warm-up sets. All working sets should be challenging, but with good mechanics. Between 60-70%, 80-85%, and 90-95% of a recent 1-rep max is a good goal for the first set of 10, 5, and 3. Try for a new 1-rep max on the second single and see how close you can get to your first sets on the second time through the 3, 5, and 10 rep sets.

Reps	Weight
10:	185lb.
5	235lb.
3	265lb.
1	285lb.
1	295lb. (failed)
1	285lb.
3	265lb.
5	235lb.
10	195lb.