Double Shuttle
Complete 5 rounds of:

Sprint 20 yds – 40yds – 20yds shuttle drill
8 Kettlebell Swings @ 44lbs
16 Push Ups

*Rest 1 minute between rounds.

Notes: Workout at No Excuses. For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat...

For Time:
20 Power Snatches 155/105
5 Burpees every minute on the minute, starting at 0:00

The Power Snatch can be on the heavy-ish side today. However, you should still be able to do at least 3-5 reps per minute on the slow end.

9:58 

Notes: Used 135lb. for the workout, which in hindsight was too heavy. That is 90% of my max and I wasn't able to get anymore than 4 reps in a single set. Should have scaled down to 115-125lb with the goal of finishing sub-5:00 minutes. 

Two rounds for total reps (of each movement)
4 minutes rest between rounds

4 x Tabata Air Squats
4 x Tabata Sit Ups
4 x Tabata Bottom to Bottom Air Squats
4 x Tabata Push Ups (hand release)

For Time:
100 Wall Ball Shots (15lb.)

EMOM perform four burpees. The workout starts with four burpees.

8:54

Deadlift 10-5-3-1-1-1-3-5-10 reps

Start with a PVC, move to an empty barbell and increase the load over the course of several warm-up sets. All working sets should be challenging, but with good mechanics. Between 60-70%, 80-85%, and 90-95% of a recent 1-rep max is a good goal for the first set of 10, 5, and 3. Try for a new 1-rep max on the second single and see how close you can get to your first sets on the second time through the 3, 5, and 10 rep sets.

Reps	Weight
10:	185lb.
5	235lb.
3	265lb.
1	285lb.
1	295lb. (failed)
1	285lb.
3	265lb.
5	235lb.
10	195lb.

2016 Regional Event 6
For time:
1,000-meter bike
100-ft. handstand walk
20 pistols, alt legs
500-meter row
50 burpee box jump overs
10 pistols, alt legs

Notes: Subbed HS Shoulder Taps for HS Walk and bar facing burpees over foam roller.

A: AMRAP 10:
20 GHD Situps
5 Hang Squat Cleans @ 135lb.

4 rounds + 15 GHDs

B: AMRAP 7:
6 HSPU

AMRAP 20:
15/12 Calories on the Rower
1 Round of DT (12 Deadlifts (115), 9 Hang Power Cleans (115), 6 S2OH (115))
Completed 5th round of DT with 0:05 to spare.

Notes: Averaged 15 calories in 0:54 with 226m (2:00/500m split).

21-15-9 reps of:
225/155 pound Deadlift
135/95 pound Overhead squat
Post time to comments.

Notes: Workout was done at No Excuses. Use one bar and change your own plates.

6:59 with 125lb. deadlift and 95lb. OHS.

Plan was use prescribed women's weights, but due to plate selection (only wanting to remove one plate between exercises) I scaled deadlift to 125lb. Should have scaled up on deadlift to 165lb (green plates on inside and yellow on outside). This was a good workout though -- deadlifts went easy and were all UB. I broke OHS on 21's into two sets, but 15's and 9's were UB.

A: 27-21-15 reps for time of:
110-lb. back squats
Handstand push-ups

B: Core Work
5 rds

10 Hollow Rocks

10 V-Ups

10 L-Sit Crunches

10 sec. Hollow Rock Hold

– Rest 1 min between rds –

For Time:
50 Wall Balls
50 HR Pushups
50 Step Ups
50 Calories Rowing

16:26

A: Hang Squat Clean (Based off 195lb.)
5X3 @ 70% (135lb.)

B: Front Squat (Based off 245lb.)
Triple @ 82% (200lb.)
Single @ 88% (215lb.)
Triple @ 82% (200lb.)
Single @ 90% (220lb.)
Triple @ 82% (200lb.)
Single @ 93% (235lb.)

AMRAP 9 minutes:
Toes To Bar

*Note: EMOM perform 10 Air Squats. Workout begins with Air Squats. Score is number of TTB completed in 9:00.

66 Reps

Tabata (20 Rounds)
20 sec. Max Meter Row
10 sec. Rest
*Scored by total Meters*

1743m

For Time:
100 HSPU
–15 Hollow Rocks every time you break –
20 min Time Cap –

19:13

Note: Completed HSPU in (8) sets. Fewest was (11) reps and most was (15) reps.

3 Rounds:
12 deadlifts @ 225lbs
36 GHD sit-ups

12:44

Notes: This is a SLOW time. Deads were broken into two sets and GHDs into three. Breaks, especially on the GHD were too long. I felt like I was operating at 75% of normal capacity. This could easily be sub-10:00 minutes.

Complete 3 Rounds (holding 25lb slam ball for all sprints)
Sprint 100 yards
Rest 60 seconds
Sprint 80 yards
Rest 60 seconds
Sprint 60 yards
Rest 60 seconds
Sprint 40 yards
Rest 60 seconds
Sprint 20 yards
Rest 60 seconds
Sprint 10 yards
Rest 60 seconds

Rest 3 minutes between rounds

Ring Row:
4 x 8
…superset with…
Hollow Hold:
4 x 0:20

AMRAP nine minutes:
6 Pull Ups
12 Pistols

4 Full Rounds + 5 Pullups

Masters Qualifier Event 3

Three rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders (2:1 singles)

Row was ~800m each round at a 2:00/500m pace on average.

A: 5RDS:
9 Deadlifts
6 Snatches
3 OHS

Used 95lb barbell for all sets. Work is to be completed UB -- once you begin a set, must complete UB.

B: 10RDS:
3 Pull-ups
6 HSPU
9 Pistols

AMRAP 12:
10 DB Snatches
30 Double Unders

Notes: Used 44lb KB; alt arms. Subbed 3:1 singles.

8 Full + 1 Snatch

Five Rounds For Time:
15 Wall Balls @ 15lbs
10 Deadlifts @ 185lbs

9:12

A: Bench Press 5-5-5-5

135-155-185-185lb. 

B: AMRAP 8:
4 Lateral Burpees
2 Hang Power Cleans (145lb.)

8 Full + 1 HPC

A: Strength
OHS 3-3-3-3

135-145-155-165lb.

Note: Bar taken from ground for all reps.

B: Metcon
AMRAP 10:
10 Step-ups
30 Double Unders

6 Full Rounds

Notes: Held 26lb. KB in each hand. Stepped up to 24" box. Did 2x singles for double unders.

C: Abs
3X15 V-Ups
3X10 Evil Wheels
3X15 Arch Rocks

Crossfit Team Series 2016 Event #5
For time:
50 wall-ball shots
50 deadlifts, 185/135-lb.
50 handstand push-ups
Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

16:46

Notes: Used women's RX'd weight for deadlifts.  Due to layout at Y, I held 55lb DB in each hand when wall balls or handstands were broken. Went 30/20 on wall balls and 13/10/9/9/9 on HSPU. Shoulders were still fried from Saturday. Fresh, I think these could be done with fewer breaks.

1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters

3:46.2 Row
30lb. DBs -- 54 reps

2016 Crossfit Team Series Event #4
10 minutes to establish:
1-rep-max hang power clean

Best lift was 190lb. Failed 195lb twice and scaled back to 190lb. 

-then-

Nate
As Many Rounds As Possible in 20 Minutes of:
2 Muscle-Ups (subbed C2B Pullups for MU)
4 Handstand Push-ups
8 Kettlebell Swings (53#)

(10) Full + (5) KB Swings

50 Pistols, alternating
50 KB Snatches, 44lb.
50 Burpees

For Time:
1000 M Row (4:02)
50 KB Swings (35#)
50 Abmat Situps
100 Double Unders (2:1 Singles)
500 M Row (1:59)
30 KB Swings (35#)
30 Abmat Situps
60 Double Unders (2:1 Singles)
250 M Row (0:57)
10 KB Swings (35#)
10 Abmat Situps
20 Double Unders (2:1 Singles)

27:02

A: Squat Cleans
4X3 @ 80%

B: WOD:
AMRAP 6:
5 HSPU
10 V-Ups

Rest 2 minutes

AMRAP 6:
10 HR Pushups
5 Toes To Bar

A: 155lb.
B: 5 Full + 5 HSPU; 4 Full + 6 HR Pushups

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

Note: Barbell must be taken from the ground. 

4RFT:

10 HSPU
15 Toes To Bar
20 Deadlifts @ 115lbs

15:08

1: Clean
A.  3 Cleans at 60%
B.  3 Cleans at 70%
C.  3 Cleans at 75%
D.  2x2 Cleans at 80%

2: Conditioning
1500m Row
100 DU (2:1 singles)
50 Wall Balls, 15lb.
100 DU
1500m Row

Notes: Cleans were based off 195lb. 1RM. As Rx'd called for squat cleans, but I was not warmed up well and bar had almost no spin to it. All lifts were power cleans. Focus was on speed and getting elbows up.Conditioning piece was tough -- first 1500 was 6:06, second was :50 slower. Overall time was roughly 26:00 for this workout, however, I came right off rower at end without looking at the clock.

Complete as many rounds as possible in 25 minutes of:
25-lb.single-arm dumbbell overhead lunges, 25 steps
Row 25 calories
25-lb.weighted sit-ups, 25 reps

4 Full + (17) lunges

Notes: During the overhead lunges focus on maintaining an active shoulder by pushing up into the dumbbell. Make sure to keep the elbow extended. Alternate arms as needed. Full range of motion is trailing knee touching the floor at the bottom and full extension of the knees, hips, and arm at the top. It is not necessary to pause with the feet together. During the row ensure that each stroke begins by driving with the legs, then lean back slightly, and follow through by pulling with the arms. To return straighten the arms first, then lean forward slightly, and finally bend the legs back to the start position. During the sit-up, anchor the feet and hold the dumbbell on the chest.