Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

9:59

Notes: Workout at No Excuses. Scaled to 3/4 body-weight deadlifts (165lb.)  Sprint was from mailbox across court and back. Time included walk to and from end of driveway (except last round -- time was stopped at mailbox).

Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins)
C. At the 24:00
Complete 4 rounds for time of:
15 unbroken Thrusters

A: 115 (190lb clean)
B: 90 (150lb snatch)
C: 4:45. Used 75lb. As Rx'd was 95/65.  

Notes: The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

7 RFTT:
14 Slam Balls @ 25lb.
21 Double Unders (3:1 Singles)
7 Burpees

Rest 1:00 between rounds

17:53

Round	Time	Total Time
1	1:24	1:24
2	1:26	3:50
3	1:33	6:23
4	1:47	9:10
5	1:57	12:03
6	2:06	15:09
7	1:44	17:53

2016 Regional Event 6
For time:
1,000-meter bike
100-ft. handstand walk
10 overhead squats
500-meter row
50 burpee box jump overs
5 overhead squats

Notes: Subbed (2:1) pistols for OHS, HS Shoulder Taps for HS Walk and bar facing burpees over foam roller. 

A: For Time:
21 DB Thrusters @ 30lbs
40 Calorie Row
18 DB Thrusters @ 30lbs
40 Calorie Row
15 DB Thrusters @ 30lbs
40 Calorie Row
All DBT were done unbroken. Averaged 640m per row.

B: AMRAP 6:
6 Power Snatches @ 65lbs
6 HSPU

5 Full Rounds

Rack Jerk

1-1-1-1-1
Work up to a max Jerk for the day.

185-205-210-215-225(f)
______________ 

"Diane"

For Time:
21-15-9 Deadlifts 225/155
Handstand Push-Ups
Scale the Handstand Push-Ups to 1 or 2 AbMats as appropriate or scale volume to 15-9-6, or even 12-6-3.

Notes: Used 185lb. for the deadlifts and head to sand bell for HSPU. No time kept, but this was fast. Deadlift was smooth and fast at this weight. Should scale to 205lb. moving forward. HSPU were 11/10 on first set and unbroken remaining two sets.
 

In front of a clock set for 12 minutes:
1 minute of 20-inch box jumps
1 minute of 75-lb. sumo deadlift high pulls
2 minutes of 20-inch box jumps
2 minutes of 75-lb. sumo deadlift high pulls
3 minutes of 20-inch box jumps
3 minutes of 75-lb. sumo deadlift high pulls
Post reps for each set to comments.

1: 20/17
2: 37/26
3: 49/37

186 total reps 

Notes: Workout was done at No Excuses. As Rx'd is 30-inch box and 115-lb. SDHP; should scale to 24-inch and 95-lb. next time out. 

Complete 10 rounds:
3 Power Snatches @ 115lbs
10 Evil Wheels 

14:42

3RDS:
500m Row
21 Pistols, alternating
12 HSPU

Alternating Tabata
Battle Ropes
Jump Ropes

2016 Regionals Event 7
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

Notes: Used 95lb for thrusters. Subbed 3:1 l-pullups for LRC.  

3X25s Hollow Hold
3X25s Arch Hold

A: 60 Slam Balls @ 25lbs
Cap: 6:00 minutes

-Rest 1 Minute-

B: 4 RFT:
20 Pistols
10 Hang Power Cleans @ 75lbs
Cap: 10:00 minutes

A: 4:32
B: 8:17

Next time out should use with 95lb HPC. These were far too easy.

Using C2 Rower:
8X500 meters w/2 minute rest

Average split was 1:59.0
Best split was 1:58.6; Worst was 1:59.9

2016 Regionals Event 1

10 snatches (105 lb.), by 2:00
8 snatches (115 lb.), by 4:00
6 snatches (125 lb.), by 6:00
4 snatches (135 lb.), by 8:00
2 snatches (145 lb.), by 11:00

Time cap: 11 minutes

Scaling: Used modified weights and performed power snatches. 
Completed entire ladder in 9:44. 

Conditioning
A. 1 RFT:
100′ HS Walk
5 Power Clean and Jerk, 225/155
3 Legless Rope Climbs

Rest 2 minutes

2 RFT:
18 Calorie Bike
3 Power Clean and Jerk, 225/155
2 Legless Rope Climbs

Rest 2 minutes

3 RFT:
10 Burpee Box Jumps, 24/20
2 Power Clean and Jerk, 225/155
1 Legless Rope Climbs

Notes: Subbed HS Shoulder Taps for HS Walk. Subbed L Pullups for LRC at 1:1 ratio. Should have gone at 3:1 ratio. Used 155lb on C&J and 18" box for BBJ.

A: Deadlift
3-3-3-3

235-245-255-265lbs

B: For Time:
15 deadlifts @ 205lbs
30-second plank hold
45 handstand shoulder taps

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

21:54

Notes: Used Rx'd women's weights. Finished row at 13:00, handstands were brutal, muscle failure set in early.

750m Row
8 Front Squats @ 135lbs (taken from ground)
12 DB Snatches, alternating @ 50lbs
500m Row
12 Front Squats @ 135lbs
18 DB Snatches, alternating @ 50lbs
250m Row
16 Front Squats @ 135lbs
24 DB Snatches, alternating @ 50lbs

C2 Intervals
:30 on :30 off x 20 rounds

Finished with just over 3000m.

"THE END"

3 MIN AMRAP

*1 MIN REST*

6 MIN AMRAP

*2 MIN REST*

9 MIN AMRAP

15 HR Pushups

20 Lunges

15 KB SDHP @ 35 lbs

20 Situps

15 Pistols

ROUND 1: 12 Pistols

ROUND 2: 1 + 15 SDHP

ROUND 3: 2 + 7 Lunges

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: Row was approx. 2200m.

Midline March
3 RFT:
25 V-Ups
50 HS Shoulder Taps
25 OWLS @ 35lbs

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

5RFT:
7 HSPU
14 Evil Wheels
21 Calorie Row

Notes: Row was 350m and averaged 1:24-1:27 per round.

3RFT:
500m Row
40 GHD Sit-ups
7 Deadlifts @ 245lbs

21:28

A: 21-15-9 reps of:
Deadlifts @ 155lbs
HSPU
Box Jumps @ 20"

B: EMOM 10:
1 Hang Clean & Jerk

135-190lbs. 190lbs is a PR!

A: Five Sets
Push Press x3 reps
-2 minutes between efforts

135-185. Hit 'em all. 

B: Concept 2 Rowing Workout
 v1:00/1:00r...7—A variable interval workout consisting of seven intervals from 1:00 to 4:00 and back down again. Rest is 1:1 per work interval.

Total Meters: 4039

2016 Regionals Event #1

10 squat snatches (105lb.), by 2:00
8 squat snatches (115 lb.), by 4:00
6 squat snatches (125 lb.), by 6:00
4 squat snatches (1355 lb.), by 8:00
2 squat snatches (145 lb.), by 11:00

Time cap: 11 minutes

Got through 135lb bar in time cap. Did not complete a single rep at 145lb.  Did power snatches rather than squat snatches.

“Mary”
AMRAP 20:
5 Handstand Push Ups
10 Pistols
15 Pull Ups

Notes: Subbed T2B for Pull Ups.

6 Full + 10 Pistols

Crossfit Regionals Team Event #6

27 reps of:
deadlifts @ 135lbs
burpees
15-12 reps of:
deadlifts @ 135lbs
burpees
12-9-6 reps of:
deadlifts @ 135lbs
burpees

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

203 reps -- (6) Full + 8 Box Jumps

Notes: Workout at No Excuses. Step-ups rather than box jumps. 

60 Calorie Row
40 Pistols, alternating legs
20 HSPU

Notes: Row was ~950m. Pistols done is 3 sets of 13 reps. 20 HSPU in a single set.

500m Row
50 Hollow Rocks
1000m Row
30 Hollow Rocks
2000m Row
20 Hollow Rocks

Every 2 minutes for 10 rounds:
-5 TNG Power Cleans @ 135
-3 Back Squats @ 225

Notes: Go immediately into back squats from power cleans. Take cleans from the ground and squats from rack. My rest times were between 85-90s per round. This was a good way to get lifting volume and conditioning in the same workout.

EMOM 30:
4 Thrusters @ 65lbs
5 V-Ups

All (9) reps are performed every minute. If you get to the point where you cannot perform all (9) reps, take one minute off and resume.

Completed every round as prescribed.

A: 50 DB Snatches, alternating @ 55lbs
-Every (10) reps, (9) cleans and (6) jerks @ 95lbs

B: 21-15-9 reps:
Box Jumps @ 20"
HSPU (head to yoga block)

C: 45 Box Jumps @ 24"

7 Rounds:
100 Singles
15 Evil Wheels

E2M for (8) Rounds:

8 Toes-To-Bar
1 Squat Clean Thruster

Used 165lb. for SCT. Consider scaling up to 170-175 next time out.

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

Notes: Subbed HS Shoulder Taps for HS Walk.
4 + 15 Pistols

A: 7 minutes to complete:
Strict Press
15 @ 80lbs
15 @ 95lbs
AMRAP @ 110lbs

52 reps

B: Every :30 seconds for 10 minutes:
(1) Power Snatch @ 155lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 225lbs. If you cannot do 225lbs 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 @ 115lbs