2017 Games Event
Triple-G Chipper

For time:
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses

M 100-lb. dumbbell
F 70-lb. dumbbell

Scaled as follows

For time:
100 ring rows
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 handstand push-ups

Notes: The HSPU were due to logistics of working out in cardio room and not having heavy enough DB/KB. The pull-ups were subbed out because that is a TON of pull-ups. Even as ring rows, these were ALOT.

A: Work up to a heavy bench press

B: 3RFT:
15 calorie row
5 bench press @ 80%

rest 5 minutes

C:  21-15-9 reps of:
calories, C2
bench press @ 50%

---
A: 235lbs was best lift without a spotter. Could have tried for heavier, but workout called for heavy single and this was already a 1RM.
B: 5:45
C: 6:25

Notes: Row was approximately 2:26 & 650m cumulative for each of the two efforts. All reps and sets were UB in the bench press.

4 Rounds for time of:
25 calories, assault bike
25 sit-ups
50m d-ball Carry, 60lbs
*Ball must be carried in front of the body

Notes: Improvised ball carry -- 60lb bag of sand dumped into pillowcase and carried in 5 gallon Lowes bucket.

Tabata (20 Rounds)
20 sec. Max Cals Assault Bike
10 sec. Rest
* Scored by total calories *

117 Calories

"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

Notes: Subbed 26lb KB for dumbbells due to availability. Screwed up the rep scheme and did 8 reps for all 3.

5 rounds + 5 toes to bar

Conditioning
'Rowing Annie'
50-40-30-20-10 reps of:
calories, concept 2
sit-ups

Midline (Posterior)
5 x 150m Bag Walk (75)
*2 laps around cardio room at Jennersville Y
*rest 1 minute between sets

 Five Rounds:
150m farmers carry
12 hand release push-ups
9 push jerks
 

21:25

---
Notes: Men use 53 or 44lb KB for farmers carry and push jerks. Choose a load that allows you to complete the first farmers carry and set of jerks unbroken.

Walk was unbroken round 1, but broken after 100m each subsequent round. Push-ups and push jerks were UB each round.

Assault Lunge

For time
40 / 30-cal. Assault Bike
100-ft. dumbbell overhead lunge 

Athletes will bike 40 calories (30 for females) then lunge with a dumbbell overhead to the finish line. The athlete’s score is the total time it takes for them to complete the event.

4:59

Notes: Workout at No Excuses. Used 50-lb dumbbell on grass, took 34 steps rather than measuring distance. 

AMRAP 6 minutes of:
15 calories, assault bike
15 v-ups

AMRAP 6 minutes of:
15 calories, assault bike
15 hollow rocks

AMRAP 6 minutes of:
max calories, assault bike

*Rest 5 minutes between each

A: 3 rounds + 6 calories
B: 3 rounds
C: 74 calories

Notes: Tried to find balance between blowing out on the bike and pacing too much. Completed 15 cals in 1:00-1:03 most rounds. The 6 minute AMRAP was awful and I didn't have anything left in my legs.

Two rounds:
20 calorie assault bike
20 front squats
20 shoulder to overhead

Notes: Used new Rogue training plates (10kg) for this workout. As prescribed is 115/80lbs with the plates it worked out to 40kg (88lbs). Bike was 1:20 & 1:18. Broke squats and push presses into two sets. This was a burner coming off of morning WOD with OHS and barbell overhead holds.

9:41

Complete as many rounds as possible in 7 minutes of:
100 singles
10 overhead squats, 95lb.

3 rounds + 7 OHS

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

A: For time:
7-km assault bike

B: Deadlift Ladder
-1 rep each 45 seconds
-change your own weights in that time frame
-10 minute rest between events

Women: 275-285-295-305-315-325-335-345-355-365-370-375-380-385-390-395-400-405-410-415 lb.

A: 12:14
B:  Best lift was 315lb bar. There was confusion around loading for 325lb bar and time expired.

Four Rounds:
20 GHD Sit-ups
15 Pistols, alternating
10 HSPU

Notes: All reps and sets were UB. Tried to move with intent between exercises, typically took 15-30 seconds between each station to towel off.

Midline (Anterior)
50-40-30-20-10 reps of:
v-ups
back extensions

Midline (Posterior)
4 x 150m Bag Walk (75)
rest 1 minute between sets

7 rounds, on the 2 minute start interval
-2 deadlifts
-increase load across all sets

185-215-255-285-305-315-335

Note: Workout at No Excuses. This is a 2RM PR. I have previously pulled for a single off the floor.

A: 21-15-9 reps of:
DB Snatch (50)
Calories, C2

7:03

-rest 3 minutes-

B: AMRAP 7:
Calories, C2 (14)
Jumping Lunges (hold 10lb plate overhead)

3 rounds + 8 lunges

Distance (meters)	Time	Pace/500m	Calories
300	1:10	1:56.6	21
220	0:50	1:53.6	15
140	0:32	1:54.2	9
220	0:50	1:53.6	14 (all 4 rounds)

Midline Madness
55 deadlifts (135)
55 back extensions
55 supermans

1:00 d-ball hold (75)
0:30 hollow hold
*repeat for 5 rounds

For QUALITY:
8 Rounds: 
6 HSPU
0:15 frog hold

Tabata (8 rounds each)
Bench Press (95) 
 -Rest 4 mins-
Tabata
Ring Rows
* - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. (The only part of the body touching the floor should be the feet).
- There should be a straight line in your body from the shoulders, hips, knees and ankles
- The focus should be on maintaining a tight midline.

Core:
10 hollow rocks
10 v-ups
10 l-sit crunches
:10 hollow hold
1:00 d-ball hold (75)

-rest 1:00 and repeat

Post highest and lowest rounds to comments.

Bench Press:
Best: 14
Worst: 6

Ring Rows:
Best: 9
Worst: 6

The Sandwich 2015 Games Masters #6
80 calorie row
40 shoulder to overhead (135)
80 deadlifts (135)

Note: Row was 1228m and 5:00 minutes.

8 minutes at each station to complete:
-50 HSPU
-30 Power Cleans (205/145)
-50 Pull-ups
-30 Bench Press (205/145)

Notes: Rest is time it takes to set up next exercise. Goal is to complete prescribed number of reps in the eight-minute time cap. Could have gone heavier on cleans and bench.

46 HSPU
30 PC (135#) – 5:22
19 PU
30 BP (145#) – 4:22

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

Midline (posterior)
3 x 1:30 min on / 1 min off
D-Ball Hold (75)

A: E2M for 7 rounds:
1 shoulder press
*add weight each round

B: 5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest

C: 3 rounds for max reps:
0:30 handstand hold followed immediately by max rep set of handstand push-ups
2 minute rest

D: Midline (Posterior) 
3 x 1:30 min on / 1 min off
D-Ball Hold (75)

***
A: Take bar from ground. Best lift was 170 -- failed on 175 twice. Got bar about 3-4 inches off chest but couldn't lock it out.
C: 6-5-5 reps. This was especially taxing after presses and barbell holds. 

Assault Bike Conditioning
3X4:00 Average Watts
-rest :90 seconds between each-

1: 312
2: 315
3: 301

EMOMx5:
5-4-3-2-1 Squat Clean Thrusters
Start at 115 and add weight (your choice) every round
Rest 5:00
EMOMx5:
5-4-3-2-1 Squat Clean Thrusters
Start at 115 and add weight (your choice) every round

Round 1: 115-135-145-155-165lbs.
Round 2: 115-135-145-155-175lbs.

OHS 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

Try to increase weight each lift.

OHS: 145-155-165-175-185 (PR)
Front Squats: 195-215-235-255-260(PR)
Back Squats: 265-275-285-295-305 (F)

Notes: All lifts were taken from a rack. Got up and down on the squat at 305# but hips did not get lower than knees. I was not tight through these lifts, instead mushy like mashed potatoes. Could use some more practice in these 1RM squats. 

“Maya”
AMRAP 17:
20 Calorie Bike
17 Power Snatches (75)
20 Box Jumps (20″)
17 Slam Balls (25)

2+30 reps

7/4/1776

7 Rounds
4 Bench (245/165)
17 Back Extensions
then immediately after the 7 rounds
Cash Out: 76 Calorie Row

Notes: This tribute WOD was originally posted on the CrossFit Mayhem WOD blog as the workout of the day for July 4, 2015 - a nod to day the United States' declared its Independence from the British.

Used women's RX weight for bench -- all sets  for both exercises were done UB.

30 calorie row
30 step-ups (24")
30 kb snatches (35)
30 toes to bar
30 kb snatches
30 step-ups
30 calorie row

A: Condtioning
15-12-9-6-3 Deadlifts (185)
30-24-18-12-6 GHDSU

B: Midline (Anterior) 
8 x :10 on / :20 off
GHD Hold (parallel)

C: Midline (Posterior) 
3 x 1:30 min on / 1 min off
D-Ball Hold (75)

Notes:
A: 8:43.  DL were UB and GHDs were completed in two sets or less.
B: RX is tabata; I did reverse tabata. Need to get stronger at all iso-holds (l-sits, hollow, GHD)
C: Held all 3 sand bells in bear hug for 75lb weight. This was not enough of a challenge.  Bear hug needs to be above the waist and below the collarbone with knees locked out in the upright position.

1. Gymnastics Conditioning
18 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
12 Strict HSPU
Rest :30
12 Strict HSPU
Rest :15 
9 Strict HSPU
*Doesn't have to be unbroken

2. Barbell Conditioning
EMOMx8:
Minutes 1-4: 3 Snatches (115)
Minutes 5-8: 5 Clean and Jerks (115)

Notes: HSPU were tough. Completed each wave in 2 sets -- experiment with smaller sets and less rest, i.e. set of 18 (3X6 with :10 rest). Barbell cycling called for 135lbs, but my shoulders were smoked and I doubted my ability to get the bar overhead on snatches at that weight.

For time:
KB thrusters, 15 reps
KB sumo deadlift high pulls, 21 reps
KB thrusters, 12 reps
KB sumo deadlift high pulls, 15 reps
KB thrusters, 9 reps
KB sumo deadlift high pulls, 9 reps

Notes: Used 35lb KB for thrusters (double KB) and 53lb KB for SDHP.

4:56

A: 50 HSPU
*every break, row 250m (750m total)

-rest 5 minutes-

B: 50 toes to bar
*every break, :20 hollow hold (2:00 total)

For time:
100 back extensions
Each time you break a set or rest, stop and perform 15 wall ball shots.

Use 15-lb. ball

This workout challenges the stamina and control of spine while fatigued. Make the quality of your movement a priority on each set.

12:21 with 75 wall balls

HIIT Assault Bike 50/50 split
-alternate between arms only/legs only, switching every 5 calories until 100 calorie goal is met
-target watts for men 300w lower and 200w upper

Crossfit Endurance
Time Trial: Row 2000m
-- 8:02.1
--Damper was set at 7
--Best split: 1:55.4 Worst split: 2:03.5

Rowing Drills

Notes: This was a struggle, pulled last 500m at 1:55 in an attempt to get under 8:00. 

A: 30-20-10 reps of:
Row, calories
Bench Press (115)

B: In as few sets as possible:
100 v-ups

Notes: Held approx. 1:48-1:50/500m pace on the rows. Row ended up close to 900m. Bench was done in as few sets as possible, resting no longer than :10 between sets.V-ups were done while stretching -- did sets if 15 all the way through until the end.