Overhead squat 3-3-3-3-3 reps
Post loads to comments.

135-145-155-165-175-lb.  

This matched a PR for 1-rep OHS.

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 9:41.

"Hansen"
Five rounds for time of:
70-lb KB swing, 30 reps
30 Burpees
30 GHD sit-ups

Notes: Scaled to 53-lb KB and v-ups due to availability.

This was brutal. ALOT of burpees here, clearly the worst part of the WOD. 

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

I scaled to 10 calories and 8 burpees; 20 minute workout due to time constraints.

Conditioning
For time:
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)
Sprint 106 yards 
53-yard carry (25 lb slam ball)

*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.
*Upon return, pick up slam ball and run down to opposite sideline. This will constitute 1 trip sideline to sideline or 53 yards.

Notes: This was run in 90 degree heat at soccer field at Oxford High. Measured out goal to midfield line as 50 yards. I have not done this workout for almost a year and it showed. Time was not kept -- I stopped to retie my shoes after first lap. However, I was catching my breath for 5-10 seconds after each set. Overall, not a very good time. 

Handstand Helen

3RFT:
500m Row
21 KB Swings @ 50-lb.
12 HSPU

All sets and reps were unbroken. Workout at Kennett Y -- did not keep time due to distance between rower and KB.

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.

For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups
Post time to comments.

24:28

Notes: Due to such high volume, I did step-ups. 

For time:
115-lb. squat cleans, 10 reps
50 GHD sit-ups
115-lb. squat cleans, 8 reps
40 GHD sit-ups
115-lb. squat cleans, 6 reps
30 GHD sit-ups
115-lb. squat cleans, 4 reps
20 GHD sit-ups
115-lb. squat cleans, 2 reps
10 GHD sit-ups

14:07 

Notes: Squat cleans were easy and unbroken. As rx'd was 135-lb -- the goal is to complete first two sets of squat cleans in less than two attempts. Should be able to complete at 135-lb without issue. All GHD's were executed to parallel on stability ball. 

For Time:
10-1 Ball Slams @ 25-lb.
Sprint uphill 100-feet (carrying slam ball)

13:56

 Notes: Workout done at Hopewell School.  

3 rounds for time of:
50 v-ups
25 strict handstand push-ups

Post time to comments.

18:15

For Time:
20 Strict Press
30 Push Press
40 Push Jerk

Must clean bar from ground. As RX'd is (135/95). Used women's rx'd weight.

9:21

Crossfit Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

79 Total Reps. Finished all 225lb deadlifts and (4) box jumps.

Notes: Athlete 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. Opted for step-ups. 

22 Strict Pull-ups
44 Hand Release Push-ups
88 Pistols (alternating)

Notes: Pistols and HR push-ups were done in sets of (11). I subbed inverted row with feet on stability ball for pull-ups. Used TRX for row instead of bar. This was just as difficult as pull-ups, though a little faster. Stop ducking pull-ups just because you are bad at them. Work on your weaknesses.

Finish with 2.25 mile walk on Curve treadmill.

Complete two rounds of:
50 v-ups
25 handstand pushups

A: Strength
Mainsite WOD 10-11-14 with Pack Scaling
10:00 cap - snatches
10 @ 75#
10 @ 95#
10 @ 115#
10 @ 135#
10 @ 155#
Max reps @ 185#/125#

Completed (38) reps.

B: Flexibility
4×0:20 Thoracic Spine Barbell Stretch + 10 Immediate PVC Raises

C: Static Shaping
3×0:30 Chin to Toes HS Hold + 10 HS Shoulder Taps

“Christine”
Three rounds for time of:
 Row 500 Meters
 12 Deadlifts BW
 21 Box Jumps (20″)

16:43
Notes: Step-ups instead of box jumps. Used 205lb for deadlift; BW is 225lb.

For Time:
50 Calorie Row
50 V-Ups
50 Calorie Row
50 Hollow Rocks
50 Calorie Row
50 Situps

*There is a 20 minute cap.

19:27

Notes: Row averaged 2:50 and 750m.

Finished with 25 l-sit crunches and 25 evil wheels.

Overhead Squat (6×6@70% of 90% (1RM OHS))

*Perform 1 set every 2min until all sets are completed

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:
2-4-6-8-10-…
Dumbbell Snatch (75/50)
Strict Handstand Push-Ups

Notes: OHS was done at 110lbs. This was based off 175lb 1RM. Finished round of 12 in AMRAP -- used 50lb DB and alternated arms. 

Crossfit Endurance
Time Trial: Row 2000m
-- 7:56.3
-- Damper was set at 10.

Rowing Drills

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
3646 meters rowed
Best Split: 1:59.9
Worst Split: 2:07.2

A: Deadlift 10-8-4-6-2 reps for max load. Rest as needed between efforts.

185-215-235-255-275.

All lifts were pretty easy until the 275lb. bar. Should be more aggressive on some of the higher rep lifts next time out.

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

 

‘Bizarro Helen’
3 Rounds for time
Row 500m
21 wall balls @ 15lbs
12 strict HSPU

14:30 

Note: All work was unbroken. Pushed hard on the row, but faded by round 3. Goal was to keep all sub-1:55. Last round was 1:59. Wall Balls are to 10' target (above red line at Jennersville Y). 

Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU

Snatch EMOM - 110lb.
C&J EMOM - 145lb.
6:00 AMRAP - 10 Rounds

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

22:14

Notes: Used Rx'd women's weights -- the 55 handstand push-ups got tough quick. Broke them up 11-11-8-9-8-8. This was done at Delaware Y -- compare to May 18, 2016.

Finished with Tabata Evil Wheels

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

1000m at TMS -5, four minutes rest
Two x 500m at TMS -10 with two minutes rest between
Two x 240m at TMS – 15 with one minute rest
TMS = 500m split from 2000m PB (Used 2:00/500m for this test)

Distance  Target   Actual

1000m    |  3:50    | 3:51.0

500m      |  1:50    | 1:50.6

500m      |  1:50    | 1:51.0

240m      |  0:52.5 | 0:50.6

240m      |  0:52.5 | 0:51.0

Total Meters: 2480
Total Time: 9:14.5
Pace: 1:51.7

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

For Time:
44 Deadlifts @ 135lb.
44 Ball Slams @ 25lb.
44 Box Step-Ups @ 20" (alternating)
44 HSPU

Workout at No Excuses. Time was poor -- 22+ minutes. My heart rate was elevated throughout the workout -- breaks were too frequent and too long.

Complete as many rounds as possible in 7 minutes of:

115lb. snatch, 1 rep

115lb. clean and jerk, 3 reps
Post rounds completed to comments.

8 Full + 1 Clean & Jerk

Finish with Tabata Evil Wheels -- 53 reps

Annie
50-40-30-20-10 reps of :
Double Unders (3:1 Singles)
Sit-ups

REST 5 MINUTES

Annie
50-40-30-20-10 reps of :
Double Unders (3:1 Singles)
Sit-ups

Push Press (8×3 @ 80% )
Complete a set every 1:15

Notes: Used 155lbs for all sets. Based off 195 1RM.

REST 3 minutes between A&B.

12 min AMRAP
4 Cleans (225/155)
12 HSPU

Notes: 3 Full + 10 HSPU. Used womens weight @ 155lbs. 

3X10 Evil Wheels
3x7 L-Sit Crunch

Deadlift 5-5-5-5-5

225-235-245-255-265lb.

1000m row (3:53.9)
-then-
3RDS:
50 walking lunges
100 singles

REST two minutes

75 v-ups
500m row (1:59.5)
75 pistols

For Total Time:
8 Snatches @ 115lbs
16 Burpees
24 Toes To Bar
32 Heavy Wall Balls @ 25lbs

REST two minutes then go back down the ladder

A: 7:28
B: 8:22

Total Time: 17:50

30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots, 15-lb. ball
Rest 5 minutes, then,
30-20-10 reps for time of:
Back extensions
Wall-ball shots, 15-lb. ball

Post time for each couplet to comments.

A: 12:07
B: 6:34