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

9:52

B: Work to heavy snatch in (7) minutes

150lbs

BBG
Every 2:00 for 12:00 (7 total sets):
1 Hang Power Clean + 1 Push Jerk + 1 T&G Clean (full) + 1 Jerk
Begin between 60-70% of 1rm Power Clean and work to a max for the complex.

Conditioning
10:00 AMRAP of:
14 Hang Snatches 85#
21 Box Jump Overs 20″ (step-up to box because of issues with knee)

BBG: 115-135-145-155-165-165-170lbs
Conditioning: (3) Full + (11) Snatches 

1000m Row
-then-
5RDS:
20 Back Extensions
16 GHDS
-then-
1000m Row

2014 Regionals Event 4

21-15-9-6-3 reps for time of:
Strict HSPU
Front Squats 115#
Bar Facing Burpees

Time cap: 20 minutes

21:35

Notes: Did workout all the way through rather than stopping at 20 minutes. Goal was to maintain (8) reps per minute which would have put me just under 20 minutes.

Crossfit Open Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb. 

12:56
Used Rx'd womens weight.

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. Failed 2x at 150lbs.

Crossfit Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees (bar facing)

Men use 95 lb.

26:53

This was torture. Heart rate was jacked throughout. Went deep into the 16.5 pain cave.

Crossfit Team Series Event #6
30 deadlifts 155lb
30-calorie row
30 overhead squats 85lb

5:29
Used two individual bars rather than changing own weights.

Accessory Work
3X20 DB Bicep Curls @ 15lbs. (L/R = 1 Rep)
3X12 Weighted Hollow Rocks @ 9lbs (Power bar held overhead)
3X20s Arch Hold

For Load: Team Series Event 7

Front Squat 7-7-7-7-7

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

135-155-165-175-185lbs


Failed at 185lbs. Could not make clean.

4 Rounds:
500m Row
25 V-Ups
25 Supermans

Crossfit Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165/110)
Jerk (165/110)

48 reps.

Notes: Used Rx'd women's weight. Was more of a squat clean thruster than clean and jerk. Workout at No Excuses.

A: 21-15-9 reps of:
HSPU
T2B

B: Accessory Work
3X15 DB Press @ 15lbs
3X12 Evil Wheels
3X9 L-Sit Crunches

Crossfit Open Workout 16.4 - Scaled Version

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 15-lb ball to 10-foot target

201 reps

A: Deadlift
20-18-16-14-12-10 reps

155lbs 

Notes:
1. Use the same load for each set.
2. Rest 30 seconds between sets.
3. Focus on keeping the stomach "sucked in" throughout the movement.
4. Be brave, and go as heavy as the rep scheme will allow.
5. Did this workout JAN 2012/JUNE 2014 at 135lbs; workout was challenging but doable. Do not be afraid to scale up next time out. 

Crossfit Open Workout 16.4 - Scaled Version

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 15-lb ball to 10-foot target

205 reps

Crossfit Open Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

107 Reps
____________
Four Rounds:
500m Row
14 HSPU - head to blue yoga block


Rest two minutes between sets.

7 rounds for time of:
1 hang power clean 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: 10:24

“Death By Burpee”:
With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Completed 12 full rounds. 

A: Crossfit Games 2010 Event #3
AMRAP 7:
7 Deadlifts, 205lb
14 Pistols, alternating
21 Double Unders (3:1 Singles)


3 Full + 8 Pistols


B: Five Rounds:
10 Power Snatches, 75lb
5 C2B Pullups

1. Snatch Wave
Min 1: 1 rep @ 60# under PR
Min 2: 1 rep @ 50# under PR
Min 3: 1 rep @ 40# under PR
Min 4: 1 rep @ 30# under PR
Min 5: 1 rep @ 50# under PR
Min 6: 1 rep @ 40# under PR
Min 7: 1 rep @ 30# under PR
Min 8: 1 rep @ 20# under PR

95-105-115-125-105-115-125-135lb.

2. Over Head Squat
Work up to a heavy triple in 15 minutes

Best lift was 165lb. Took bar form ground.

3. Conditioning
For time:
20 Dumbbell Power Snatch 55lb.
30 Hand-Release Pushups
40 GHD
10 Dumbbell Power Snatch 55lb.
20 Hand-Release Pushups
30 GHD

11:06

4. Conditioning
4 Rounds NOT for time:
35 Calorie Row
6 Strict HSPU – head to sandbell
12 HS Shoulder Taps

A: Back Squats
1-10-1-20-1-30
Record total load to comments.

B: 36 Burpees For Time:
__________
A: 1190 Pounds. Should have gone heavier on 10s and 20s.
235-185-245-135-255-135

B: 3:55

A: World Rowing Indoor Sprints
1000m For Time
3:39.3 (PR!!)

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

Score is total number of burpees

40 Burpees. Held (8) burpees across all (5) sets.

15-12-9 Reps:
Power Snatch, 75lb.
Box Step-ups, 20"
Burpees

Crossfit Open 16.3

7-min. AMRAP:
10 power snatches, 45lb.
5 C2B Pull-ups

91 Reps -- (6) Full + (1) Snatch

A: Burpees + Deadlift
Every 4 Minutes for 5 total sets:
8 Burpees + 8 Deadlifts


Perform the Burpees as fast as you can and work up to a max set of 8 Touch-and-Go Deadlifts. Maintain a neutral spine. The idea is to get a sense of how much weight you can handle for reps under duress. Aim to start at about 50% and go up from there as appropriate.


B: 15-12-9 For Time:
Burpees
Calories on C2 Rower


A: 155-175-195-205-225
B: Went unbroken on the burpees and got right to the Erg each round. This was fast and a bit painful.

Jeremy
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Finish with 75 Evil Wheels

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 2500 meters
*Penalty is 1 handstand push up for every 5 meters under 2500 meters.
Post total meters rowed and if any penalties were assessed.

2599 meters rowed; no penalty.

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

5:46

As Rx'd at No Excuses.

Note: Held (5) reps with (7) seconds rest between efforts for first (65) reps. Finished with set of (10). Tried to focus on pulling bar down to hips after each rep.

A: 21-15-9 Reps Of:
Wall Ball, 15lbs
Burpees
GHD Situps

10 minute Rest

B: Crossfit Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 18-inch
185-lb. deadlifts, 15 reps
15 box jumps, 18-inch
225-lb. deadlifts, 20 reps
15 box jumps, 18-inch
275-lb. deadlifts, 25 reps
15 box jumps, 18-inch
315-lb. deadlifts, 30 reps
15 box jumps, 18-inch
365-lb. deadlifts, 35 reps
15 box jumps, 18-inch

83 Total Reps. Finished all 225lb deadlifts and (8) box jumps.

Notes: Used 18-inch box due to availability. Notes stay you may jump up or step up to box as long as both feet start on the ground and both feet end up on the box in control. Having some issues with Runners Knee, did box-step-ups.

A: BBG
5X3 T&G Power Cleans + 5 Jerks (any style) -- work to a max for the complex, rest 2:00
95-115-135-155-165lbs

B: Conditioning 
1000m Row
1600m Run (with 20lb sandbag)

Strength: 
1) “Regional Event #4″. For time:
-250ft handstand walk
2) “Regional Event #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 -- 104 Reps
B: 140lb was best lift


Notes: Used Wrist Wraps for HS Shoulder Taps.Workout at No Excuses.

Crossfit Open WOD 16.2 -- Scaled
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 hanging knee raises
50 single-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 95lb.
2nd round, 13 reps, 115lb.
3rd round, 11 reps, 135lb.
4th round, 9 reps, 155lb.
5th round, 7 reps, 185lb.

Total Reps: 261. Completed 8 Squat Cleans @ 135lb. 

Burping Helen

3RDS:
400m Run
21 KB Swings, 40lbs
12 Burpees

Note: 400m run on treadmill; 1.0 incline, 8.5 mph

Crossfit Open 14.4
For Task Completion, rather than AMRAP 14 mins:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 18 lb.
30 cleans, 135 lb.
20 c2b pull-ups

A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps

Build over the course of the eight sets to today’s heaviest triple.

Best set was 215lbs.

B:
AMRAP 12 Minutes:
3 Burpees
3 Toes-to-Bars
6 Burpees
6 Toes-to-Bars
9 Burpees
9 Toes-to-Bars
... Add 3 reps per round until time is called
Standard scaling applies for this gymnastics couplet:

    Burpees: Squat Thrusts
    T2B: Hanging Leg Raises, Hanging Knee Raises

In its best capacity, this couplet will be completed steadily and unbroken until somewhere after the teens. If that's nowhere near your capacity but you're planning on doing the Open Rx'd, then consider slogging your way through the Toes-to-Bars as Rx'd anyway and see how far you can get.

15 Full Rounds

C:
3X12 Weighted Hollow Rocks (6lb power bar overhead)
3X20s Arch Holds
5X10 Evil Wheels