45-pound barbell OHS, 50 reps
100 sit-ups
95-pound barbell OHS, 25 reps
50 v-ups
145-pound barbell OHS, 10 reps
25 T2B

5RFT:
20 GHD
20 DB Snatch, alternating 50lbs

15:08

3X20s+20 hollow rocks

Work to 1RM strict press

Best lift was 165lb. Missed 2X at 170lb.

3RFT:
100 singles
15 T2B
10 HSPU

10 minute time cap

9:40

In front of running clock set for 11 minutes, perform the following EMOM:

1 hang clean @ 155lbs

3 DB thrusters @ 50lbs

5 T2B 

Penalty is 7 bar facing burpees for each round you do not complete. 

Took one penalty. This got tough quick. 

3 rounds for time:
400m run
30 v-ups
7 deadlifts (245)

18:05

Notes: Workout at No Excuses. Run to neighborhood entrance and back. 

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)
2. Stamina/Conditioning Builder
75 wall balls
50 TTB
50 Wall Balls
25 TTB

Notes: Used 140 for cleans and 110 for snatches. No time kept for Conditioning as bar for T2B was not readily available. Used 15# wall ball and T2B were broken into sets of 5.

2011 CrossFit Games Regional Workout 3
21-15-9 reps for time of:
315/205 pound Deadlift
30/24" Box jump

12 minute time cap.

8:57

Notes: Used women's RX weight and height. This workout was repeated at 2013 Regional with 8 minute time cap.Workout at No Excuses.

5RFT:
200m Run
15 KB Swings @ 44lb
10 Evil Wheels
5 Burpees

18:20

Workout at No Excuses. Run was to mailbox at 608 Quill and back. 

2015 Team Series Event #2
Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps

Notes: Scaled to 95/115/145/185/205/225-lb.

Finished all reps @ 145lb. with about 4:45 to go. Did not make any successful attempts at 185lbs.

Two Rounds:
1000m Row
800m Run

Notes: Row was done at 2:04/500m pace with damper at 7. Run was outdoors at the Y -- pace was 9:32/mile -- slow. I need to work on improving my speed, especially on these shorter runs. No reason this cannot be done at 8:00/mile pace. 

1.  Conditioning
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)

2.  Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2:  100 Double unders
Mins 3-4:  30 GHDSU
Mins 5-6: 20 Calorie Row

Notes: Used 65# for AMRAP. Finished 140 REPS (2 full + 10 Thrusters). Took a five minute rest between 1&2. Subbed 2:1 singles for double unders. Held pacing for first two rounds and fell off in the third round.

A: For Reps:
5:00 Burpees
5:00 Rest
5:00 Burpees

48/47

B: Take 5 attempts at heavy Snatch
50 Singles between each attempt

Failed at 145lb. twice. Was able to turn over bar but just couldn't get underneath.

For Time:
10 Deadlifts @ 165lb.
20 V-Ups
30 Pistols, alternating
400m Run
30 Pistols, alternating
20 V-Ups
10 Deadlifts @ 165lb.

Notes: Workout at No Excuses. 400m was to neighborhood entrance and back.

BBG
Every 1:30 for 6:00 (5 total sets)-
1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
*Begin around 60% of 1RM CJ and add weight each minute.

Strength
Front Squat:
Every 2:00 for 12:00 (7 total sets) reps of – 2/4/1/8/1/4/2
*Use 95% of your 5rm for all sets.

BBG: 115-145-155-165-175lb
Used 185 on the front squats. Hit all lifts comfortably.

4 RFTT:
6 HSPU
9 KB Swings @ 45
6 HSPU
9 Box Jumps @ 20"

Rest :30 seconds between sets.

10:48

3X12 V-Ups

4RFT:
15 SDHP @ 95lb.
30 GHD

13:52

Endurance
10 Minutes Each:
StepMill (Kilaminjaro, Level 6)
Treadmill (Walk at 8.0 incline, 3.3 mph)
C2 Rower (Damper 6, 2:30/500m pace)

A: 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.

B: Accessory
3X15 Evil Wheels
3X20 Hollow Rocks
3X20s Arch Hold

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

16:32

A: Tabata row session
rest one minute
Tabata squat session
rest one minute
Tabata row session

A Tabata session is made up of 8 intervals of :20 of work followed by :10 seconds of rest.
During the rowing sessions, you must stop rowing at the :20 mark and then reaccelerate the wheel after the :10 of rest.
Your score is the total number of meters and squats performed.

719m
128 squats
687m

B: 5 rounds for completion of:
50 double-unders (2:1 singles)
15 pistols, alternating

All sets and reps were unbroken.

2000m Row
1600m Run
2000m Row

Notes: Run was outside at Jennersville Y. Workout was done @ 80%. I don't know if this was a result of the workout being difficult or the fact that I went to bed after midnight the last two nights. 

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)
B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)
2. Stamina Builder
21-18-15-12-9-6-3 Unbroken OHS, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

Notes: I used 65% for both lifts, since I did 70% at gym last Wednesday. This was 125 for the cleans and 95lb for the snatches. OHS were done at 75lb -- all sets UB. Total time was 6:03. Workout was at No Excuses. Pushed on the OHS -- tried to keep rest periods under :30 seconds.

10 Minute AMRAP:
9 SDHP @ 95lb.
12 Ball Slams @ 25lb.

Rest :30 seconds between sets.

105 reps or (5) full rounds

Before beginning, row 2k @ roughly 90% RPE, begin Clean & Jerk waves after resting for exactly 2:00 upon completion.

0:00 1 Clean & Jerk @ 70%
1:00 2 Clean & Jerks @ 70%
2:00 3 Clean & Jerks @ 70%

Rest until 4:00 and load bar…

4:00 1 Clean & Jerk @ 80%
5:00 2 Clean & Jerks @ 80%
6:00 3 Clean & Jerks @ 80%

Rest until 8:00 and load bar…

8:00 1 Clean & Jerk @ 90%
9:00 2 Clean & Jerks @ 90%
10:00 3 Clean & Jerks @ 90%

Note total number of makes/misses.

Notes: Based on 190lb Clean & Jerk. No misses. Row was at 2:05/500m pace, should have been 2:10 for 90%. 70% was 135, 80% 150 and 90% 170lbs for C&J.

Shoulder Press 1-1-1-1-1
135-145-155-165-170(F)
Push Press 3-3-3-3-3
170-185-185-190-190
Push Jerk 5-5-5-5-5
155-165-175-185-195

Notes: Matched a PR on strict press. Have spent a lot of time with handstands and other pressing (WB, Thrusters) this week. Shoulders were fried. This was a tough effort, especially on the push press.

Accessory:
Tabata DB Overhead Hold @ 12.5lbs
Evil Wheels 3X10
50 Hollow Rocks

Power Drill
5 Rounds:
5 HSPU
10 Power Clean (135,95)
15 Burpees
20 KBS (53,35)
25 Wall Ball (20,14)
3 Minute Rest   

Round 1:	4:36
Round 2:	4:45
Round 3:	5:40
Total Time:	21:01 (with two 3-minute rest periods)

Scaling Notes:
HSPU to sandbell
Did 3 rounds rather than 5
Used women's RX weight for all
Rest as RX'd
This was TOUGH! But worth the work

A: For Time:
40 Wall Balls @ 15lbs
20 T2B
40 Pistols, alternating
20 T2B
40 Wall Balls @ 15lbs

12:59

Note: 10' target for wallballs is block above red line in cardio room at J-Ville Y.

B: BBG
7X1 Power Snatch -- work to a heavy single for the day, rest as needed.

Held 135lbs across all (7) reps. 

12 Minute AMRAP:
9 KB Swings
7 KB SDHP
5 HSPU

169 reps (8 full + 1 KB Swing)

Notes: Used 50lb KB for both. HSPU was head to sand bell.

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)

2. Stamina Builder
21-18-15-12-9-6-3 Unbroken Thrusters, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.


Notes: I used 70% for both lifts, mixed up % while at the gym. This was 135 for the cleans and 105lb for the snatches. Thrusters were done at 75lb -- all sets UB. Total time was 10:18. 

2 RFT:
75 Handstand Shoulder Taps
50 Lunges
25 KB Swings @ 44lbs

15:40

Workout at No Excuses. 

2012 CrossFit Games Regional: Individual Event 2
For time:
Row 2000 meters
50 One-legged squats, alternating
135 pound Hang clean, 30 reps

19:37 

Notes: Was off the rower at 8:10, however, transition into pistols took almost two minutes for a variety of reasons. Pistols were 14/11/14/11 and cleans broken into sets of 5. If I try this again, I think 17:00 is reasonable with faster transitions and 5 reps every :30 seconds on hang cleans. 

A: Power Clean 1-1-1-1-1

155-165-175-185-195(f)

B: AMRAP 6:
4 Lateral Burpees (OTB)
2 Power Cleans @ 155lbs

42 reps (7 full rounds)

C: Tabata Ropes
Alternate between battle ropes (alternating wave) and jump rope. 

2015 Regional Event 3
For time:
800m run
75-lb. overhead squats, 25 reps
50 Hollow Rocks
200 Jump Ropes
75-lb. sumo deadlift high pulls, 25 reps
50 box jumps, 20 inches

17:41

Notes: Pack Scaling. Lighter load and rep counts; subbed hollow rocks for GHD due to availabilty - WOD done at No Excuses Oxford. I did box step-ups here rather than box jumps. In looking at workout standards, this is box jump over and step ups are not permitted. Run was from mailbox to mailbox -- 616 Quill to 802 Slate Hill.

A: For Time:
12 Front Squats
9 Clean & Jerks
6 Snatch

Used 135lb. for all lifts. Bar must be taken  from ground.

B: 3RFT:
25 Calories, C2
25 GHD Sit-ups

C: 27-18-9 reps for time of:
Hang Cleans @ 95lb.
HSPU

*Rest (5) minutes between each.

A: 7:53
B: 11:10
C: 12:32