For Time:
30 Burpees

2:19

A: EMOM 10:
Odd: 1 Power Clean & Jerk @ 70%
Even: 13 Calorie Row
*do not exceed these numbers today

B: AMRAP 6:
2 Alternating 1-Arm DB Snatches
2 10m Shuttle Runs
4 Alternating 1-Arm DB Snatches
4 10m Shuttle Runs
6 Alternating 1-Arm DB Snatches
6 10m Shuttle Runs...

Continue as high as possible within (6) minute time cap.

A: Used 130lbs for C&J. Based on 185lbs max.
B: Finished 10s + (3) DB Snatches. Used 55lb DB.

CFG Open WOD 14.1
10-minute AMRAP:
30 double-unders (3:1 Singles)
15 power snatches, 75 lb

225 Reps; (5) Full Rounds

Crossfit Open 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.

96 Reps

Performed as Rx'd at Crossfit Wheelhouse in Avondale

Evil Annie
50-40-30-20-10 reps of: 
Double Unders (3:1 singles)
Evil Wheels (1:2)

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.)

165 reps (5 full + 15 knee raises)

A: 5 Rounds:
12 DB Snatches
9 Bench Presses
6 Pull-ups

Used 50# DB and 155# bar.

B: AMRAP 12:
8 Push-ups
16 Sit-ups
24 Lunges

6 Full Rounds

A: Conditioning
10:00 AMRAP of:
7 Power Snatches 95#
14 HSPU (head to foam roller)

(4) Full + 1 Snatch
All sets and reps were unbroken. Head to foam roller is not acceptable depth, this was up too high for my standards.

B: Conditioning
7 rounds of:
14 Air Squats
21 Double-Unders (3:1 Singles)
7  Burpees

Rest 1:00 between rounds

A: Every :30 seconds for 10 minutes:

(1) Power Snatch @ 135lbs

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

Hit all (20) reps @ 125lbs with no misses. Next time out, try 135lbs.

A: Power Clean
Every Minute on the Minute for 15 minutes:
3 Touch-and-Go Power Cleans
Start light and build to a max for the day.

B: 5 Rounds For Time:
10 Front Squats 95lbs
10 Toes-to-Bars
The Front Squat weight should be light enough to do unbroken and fast, even if you don't really want to. Nowhere to hide on this one. Sub Hanging Leg Raises for Toes-to-Bars as necessary.

A: Best lift was 170lbs
B: Sub Hanging Leg Raises

7 RDS:
7 Hang Cleans, 75-pounds
7 Thrusters, 75-pounds
7 Burpees

Conditioning
Alternating OTM x 20:

Odd – 5 Deadlifts
Even – 15 Box Step-ups (18" box)
Start light on the barbell and add weight every round.

Add 20# after first five sets. Add 10# next five. Complete (3) reps rather than (5) for last five sets.  Used 135-235; then worked up to 275#. 275 was only (2) reps.

Gymnastics Conditioning
50 Strict Handstand Pushups for time – find a consistent pace.

Bench/Row WOD

5 Rounds:
5 Bench Presses, as heavy as possible
250m Row for time

This is a slight variation on a WOD we've programmed a few times over the years. Work up to as heavy a load as possible on the Bench Press while still making all 5 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets. However, if you miss a rep and only complete 4 then you score a 0 for the Bench Press for that round. There is no time component for the entire round, but you'll score each 250m Erg sprint. The intent is to go all out on the row. Set the monitor up to count down 250m and score your time for that as well. Rest as needed (probably at least 3 minutes) between rounds. Score total pounds moved in sets of 5 and total time for the Erg sprints.

1: Bench: 185 Row: 51.1 seconds
2: Bench: 185 Row: 52.6 seconds
3: Bench: 185 Row: 50.4 seconds
4: Bench: 195 Row: 50.8 seconds
5: Bench 205 Row: 51.9 seconds

A: Take (20) minutes to build:
(1) Squat Clean + (4) Front Squats

B: EMOM (5):
(1) Power Clean + 2 Front Squats @ 80%

A: 165lbs
B: 135lbs

1. Snatch
2 Power Snatches every 30 seconds for 4 minutes – you choose the weight.

2. Conditioning
1000m Row, into:
4 RFT
20 KBS, 40lbs
100 Jump Rope
Then, 1000m Row

Notes: Used 135 for the snatches. 40lb DB for KB Swings due to availability; 50 would be preferable. First row was 3:52.5, last row was 4:06.2.

A: 6RDS:
3 Power Snatches
6 Box Jumps

115 for Snatches & 24" Box Jumps

B: Crossfit Open 12.1 
AMRAP 7:
Burpees

(63) reps

For Time, fast and heavy:

21 DB Thrusters
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run

Did not track time; used 40lb DB for Thrusters.

L-Sit Crunches 3X8
V-Ups 3X12
Arch Holds 3X20s

1000m Row
30 Power Snatches @ 95
50 Burpees

Notes: Row was 3:53.2. Snatches sets of (6) and Burpees in sets of (10).

3X12 Hollow Rocks + 10s Hollow Hold
Hold (6)lb bar over head

Every 2:00 for 12:00 (7 Total Sets)
(1) Power Clean + (1) Push Jerk + 1 Squat Clean + (1) Push Jerk

Note: Begin @ 50% of 1RM and work to max for the complex.

95-125-145-155-165-170-175(f)

Failed to get power clean at 175lbs.

A: In 20 minutes row as many meters as possible
Every 2 minutes get off the rower and perform
8 burpees

Score is total meters rowed

2233 meters rowed

B: 5RDS:
:30 Battle Ropes
:30 Rest
:30 Burpees
:30 Rest

Score is total number of burpees

41 burpees

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Row: 78 Calories
Burpees: 50 Reps
Jump Rope: Did not keep track of reps

Note: Workout was done at 80%. Next time out try to hold 15 cal row and 10 burpees per round.

Crossfit Open 13.2

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box

144 reps -- (4) Full + 9 Box Jumps

Rowing
Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v1:00/1:00r..7 ! Take it for a ride for 7 intervals.

1:00/1:00r
2:00/2:00r
3:00/3:00r 
4:00/4:00r
3:00/3:00r 
2:00/2:00r
1:00/1:00r 

16:00 minutes; 3935 meters rowed

Rowing
9x1:40 on, :20 off (2 minute rest after round 5)
Note: This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'.

Record total meters, best/worst split.

15:00 minutes
3670 meters rowed
Best Split: 1:56.2
Worst Split: 2:04.3

BBG
EMOM 7:00-
2 T&G Power Clean & Push Jerks - begin around 60% of 1RM and work to a max double for the day.

Strength
A: 4X3 Strict Press + 5 Push Press - work up to a max load, rest 2:00 between efforts.
B: 1X3 Strict Press + ME UB Push Press - use heaviest load from A

Accessory
Tabata DB Overhead Hold (15lb DB)

BBG: Best lift was 170lbs, hit 'em all!
Strength: Best lift was 145lbs, failed on strict press at 150. (7) reps PP on B.

Note: This workout was done Wed. Feb 3rd. Issues with recording workout.

Conditioning
With a 12:00 cap…
For time:
4 HSPU
8 Deadlifts 95#
4 HSPU
8 Deadlifts 95#
16 Box Jumps 20″
8 HSPU
8 Deadlifts 125#
8 HSPU
8 Deadlifts 125#
16 Box Jumps 20″
12 HSPU
8 Deadlifts 155#
12 HSPU
8 Deadlifts 155#
16 Box Jumps 20″
16 HSPU
8 Deadlifts 185#
16 HSPU
8 Deadlifts 185#
16 Box Jumps 20″
20 HSPU
8 Deadlifts 215#
20 HSPU
8 Deadlifts 215#
16 Box Jumps 20″

Notes: Workout at No Excuses. Finished 144 reps. Completed round of 12 HSPU fully; kicked up for 16 HSPU when clock ran out. 

1. Barbell Condiitoning
ARMAP 3:
9 Power Snatches, 95
15 Power Cleans, 95
21 Jerks, 95
Max Reps of OHS in the remaining time

2. Strength
10×3 Thruster

3. Conditioning
50 Calorie Bike
50 Calorie Row
40 Calorie Bike
40 Calorie Row
30 Calorie Bike
30 Calorie Row
20 Calorie Bike
20 Calorie Row
10 Calorie Bike
10 Calorie Row

Notes:
1. 45 reps (finished all jerks with :08 remaining)
2. 95/115/135/140/145/150/155/160/165/170. All good lifts. Cleaned bar from ground.
3. Done. Damper set at 8. Used bike in fitness center, aerobic conditioning set to 8 at start (climbing). Row was approximately 2400 meters.

Conditioning
A:
1000m Row
-then, 3RDS:
50' OWLS with 35lb plate
50 Double Unders (3:1 Singles)

-Rest 10 Minutes-

B:
75 GHDS
1000m Row
75 SDHP, 65lbs