Every 2 minutes on the 2 minutes x 7 rounds:
1 shoulder press
*add weight each round

Then, 3 rounds for max reps:
0:30 handstand hold followed immediately by max rep set of handstand push-ups
Rest 2 minutes

Notes: The plan was to open at 135 and increase by 10lbs each round until failure. Best lift was 175lbs -- failed at 185 twice -- the bar was a couple of inches off my chest, just could not get it past my eye level.

6-4-4 reps of handstand pushups. Finished with about 30 minutes of stretching to help recover my legs from yesterday.

Chad Wilkinson Hero WOD
1000 step ups for time with a 45 pound back pack on a 20" box 

Scaled to 500 step ups with 18lb med ball in back pack on an 18" box. This was tough!! I switched legs after 25 reps and used Round timer to track progress.

49:35

Thursday 181122 

Complete as many rounds as possible in 15 minutes of:

20 push-ups
50 squats

4 Rounds + 30 Squats 

Notes: The combination of movements in this body-weight couplet minimizes interference, allowing large sets to be attempted. Push-ups should be broken into smaller sets to encourage shorter rest periods to avoid premature muscle failure. The squats were tougher than I expected -- legs were sore from the start -- I would have benefited from a more thorough warmup.

Reverse Annie
10-20-30-40-50 reps for time:
ab-mat situps
double unders

Notes: Annie was the first benchmark workout developed by the main site and it is a really fun one, but also quite challenging due to the intensity it should be performed at, and because of the high skill of the double under. The added challenge today is the rep scheme is reversed so the end of this workout will get really tough. On top of that, the movement pattern is flipped making the dubs a bit more od a challenge than they already are. Scale the dubs as follows: lesser volume, pick an amount of time per corresponding volume to try and get as many as you can, or singles. If doing singles, double the volume each set.

13:12 (heavy rope)  

Conditioning
“Flight Simulator”
For Time: Unbroken sets of Double Unders (subbed singles with HADES rope)
10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10 reps

You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

Notes: Did this with the Hades weighted rope. There was a lot of rest between the sets of 80, 90 and 100.

19:45

Bike Conditioning
12 Minute Effort
Rest 3 Minutes
9 Minute Effort
Rest 3 Minutes
6 Minute Effort

Aim is to hold to three challenging paces, naturally growing in intensity as we move.

Time	Distance	Calories	Average RPM
12:00	6.3km	101	51
9:00	5.0km	87	54
6:00	3.5km	67	57

C2 Row Conditioning
3 Rounds (27 cals)
Rest 1 minute between rounds
3 Rounds (21 cals)
Rest 45 seconds between rounds
3 Rounds (15 cals)
Rest 30 seconds between rounds

Calories	Time	Meters
27	1:37	411
27	1:38	411
27	1:37	411
21	1:09	302
21	1:12	310
21	1:09	304
15	0:50	219
15	0:50	218
15	0:51	219
189 (Total)	10:52	2805m

5 Rounds
5 handstand pushups
10 v-ups
15 hand release pushups
20 abmat situps

Notes: The sit-ups were tough due to all of the GHDs from yesterday morning.

A: Bench Press 8-8-8-8-8

135-155-185-185-205lbs

B: WOD (T) -
AMRAP 3
35 RKB Swings (70/53)
MAX Heavy Rope Singles in time remaining
- rest 5 minutes -
35 RKB Swings (70/53)
MAX Heavy Rope Singles in time remaining

87 reps
114 reps

C: Tabata Bar Hang - 10 Rounds

This was very tough -- grip was smoked from all the T2B a couple of days ago. I was not able to hang onto the bar for the whole twenty seconds each round.

Five rounds for time of:
30 GHD situps
25 Back extensions

14:37

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
70m KB Farmers Carry between each round (35s in each hand)

Bye Bye Grip...

Clean and jerk 1-1-1-1-1-1-1 reps

Notes: Pick loads that allow you to attempt to set a PR in later sets. I had nothing in my legs and hips to explode the bar up to the rack position as I am still wiped out from all those lunges Saturday.

155-175-185-195-205(f)-185-200(f)

400 meter walking lunge
Post time and number of steps.

Notes: This was done at Jennersville Y in the cardio room rather than at the track which would be preferable.  Did not have exact distance so  I did 5.5 laps around the cardio room (each lap is roughly 70m). If I do this anywhere but a track in the future, it is better to count total steps until I reach 400. A good strategy would be to break this up into 20 sets of 20 lunges with 7-10 seconds rest between sets.

21-18-15-12-9-6-3 reps for time of:
75-lb. shoulder presses
abmat sit-ups

Notes: Used abmat for the situps. Shoulder presses were unbroken, round of 21, 18 and 15 situps were broken. Probably could have done this unbroken, however, I have done so much midline work this week that my abs were feeling it right from the start.

Tuesday 120221
Crossfit Total 2.0

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat. Took OHS from the ground as well. Athlete has 3 attempts at each lift -- warmup as needed before working sets.

Clean 195, Bench 265, OHS 190 = 650lbs

Matched a PR on the bench and set new PR by 5lbs on the OHS.

"Upside-Down Angie"
For time:
100 Squats
100 Sit-ups
100 Push-ups
100 TRX Rows

31:20

This was brutal -- especially the late sets of push-ups and pull-ups. My strategy was to break into sets of 10 right away with the pushups and ring rows.

Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Clean: 135.155.175.175.205(f)
Couldn't turn over my elbows on the 205 bar. Came close, real close. This would have been a 5 pound PR

Snatch: 135.145.155(f).155(f).150
Flat-out failed the first attempt at 155 and there was too much of a press-out at the top of the second lift. This would have matched a PR for me.

Jerk: 155.185.205.225.245(f)
The 245 bar had no chance of going up. All other lifts were up fast and with no hesitation.

For Time:
100 wall-ball shots
Men: 30-lb. ball to 10-ft. target

Scaling
This heavy twist on Karen shouldbe relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.

6:50 using a 30-lb. ball to 9-ft. target

Every 2 minutes for 4 sets:
9 HSPU

For Time:
5 push jerk (135/95), 4 push jerk (155/125), 3 push jerk (185/155), 2 push jerk (205/165), 1 push jerk (225/185) then back up to 5 with same weights and reps.

Notes: Bar must come from ground and all reps must be unbroken once you pick up the barbell. Must change own weights. Used prescribed women's weights. Finished in 7:51. 

Midline: 
30 evil wheels
40 v-ups
50 weighted sit-ups (hold 10lb plate overhead)

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

Notes: Anchored feet for the sit-ups, but must touch floor behind head at bottom of rep. Damper was set at 7 for each row.

Accessory Work
5 rounds
20 sec. dead hang from pull-up bar (arms extended)
1 min rest

Calories	Time	Meters
50	2:49.2	729
40	2:12.1	574
30	1:38.9	430
20	0:59.7	271
10	0:28.1	131

Saturday 180526
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
deadlift 295/220lbs
bench press 195/135lbs
clean 145/105lbs

Set up three bars and storm through for time. Used women's weights from 2018 Regionals. I am still battling a cold and wanted to err on the lighter side.

Midline
15:00 Recovery Assault Bike
On the 3:00, 6:00, 9:00, 12:00 and 15:00: 15 abmat situps

Push Jerk
5 Rounds
3 Reps

135-155-185-205-215lbs

Workout as written was 7 sets, but was feeling pain in my wrists and forearm which limited the number of heavy sets I could do. Walked for 25 minutes on the manual treadmill to finish.

5 Rounds:
20 GHD sit-ups
5 burpee box jumps (24-inch box)

AMRAP 8:
AbMat Sit-ups
On the Minute (Starting on the 0:00): 40 Heavy Rope Singles

Accessory Work
5 rounds
30 sec. dead hang from pull-up bar (arms extended)
1 min rest

Clean
1-1-1-1-1
Deadlift
3-3-3-3-3
Post best lift to comments.

Clean 195lbs (failed at 200lbs)
Deadlift 305lbs

15 RFT:
70m KB farmers carry, 44lbs
25 heavy rope singles

24:35

Notes: I broke on two sets of the KB carry -- all other sets were unbroken. Carry was one lap around cardio room at Jennersville Y. This was a real grip killer. As RX'd this workout is 50m carry with 50lbs and 25 double-unders.

Midline
Not For Time:
45 GHD Sit-Ups
:45 Second Hollow Hold
30 GHD Sit-Ups
:30 Second Hollow Hold
15 GHD Sit-Ups
:15 Second Hollow Hold
Make every attempt to complete the hollow holds unbroken. This is especially tough on the hip flexors to hold feet up after GHDs.

7 rounds for time:
65lb shoulder press, 21 reps
back extensions, 21 reps

17:35

Notes: Warm-up with a PVC or an unloaded barbell prior to starting the workout. Focus on excellent mechanics and keeping the midline engaged throughout every portion of the press. Keep legs and torso rigid for each rep of the press and strive to complete each set in 1-2 efforts. Reduce load as necessary.

As Rx'd is 75lb. shoulder press, split the difference and went with 65lbs. All sets were completed with just one break.

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Notes: Try to increase the load on each of the 15 reps.

1. 135-145-155-165-175
2. 185-195-205-215-225
3. 230(fail)-185-185-185-185

PR on the push press, however, that left me with nothing for the push jerks. Could not even move the 230lb bar -- scaled back to 185 to finish the workout.

110309 Mainsite WOD
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Scaled to 155 bench and 185 back squat.
12 rounds + 2 bench

Sunday 181202
Intermediate Option
For time:
Run 800 meters
Then, 10 rounds of the couplet:
6 handstand push-ups
10 assisted single-leg squats
Then, run 800 meters

The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets.

Subbed row for run due to cold weather. All reps were completed unbroken. Pistols were assisted with left hand on trash can.

Bike 10,000 meters

Assault Bike

18:46 

This was more of a recovery ride as legs were sore from high volume squats and pistols the last couple of days. Watched an episode of The Office on my phone as I rode and averaged just 52 RPM. 

Conditioning
4 Rounds:
20 Alternating Pistols
15 Box Jumps (20)
10 Kettlebell Deadlifts (70s)

Notes: The depth on unassisted pistols has not been great, sometimes barely reaching parallel. Opted for assisted pistols today, holding my right hand onto one of the silver hooks that come off the pullup hub at the Y (in the cardio room). With this method, we’ll squat the full range of motion for the pistol, but use various means of assistance to help us. In addition to working the full range of motion, you can also stop at any point along there and try to hold it or move back and forth in a short range of motion. I’ve found this is a good way of getting rid of sticking points. Make sure you don't get sloppy with your technique. Keep your free leg straight and the heel of your pressing leg on the ground. Also make sure that you keep the knee of the pressing leg forward. It’s easy to grab onto the frame and lean back too far.You can try lowering to the bottom of the pistol, then letting your hands go off the doorframe. You’ll find quick whether you’re in proper balance or not.

Sunday 121209
Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

Notes: Used 225 for DL and scaled to 20 air squats each round. My heart rate went up early and stayed up -- this workout got uncomfortable.

On the Concept 2:
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy

Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Time	Distance
2 minutes	487m
3 minutes	710m
4 minutes	955m
3 minutes	714m
2 minutes	498m
Total: 14 minutes	Total: 3364m

Conditioning
AMRAP 15:
30 Double Unders (2:1 singles)
15 Power Cleans (80)
30 Double Unders
15 Hanging Knee Raises

Notes: 390 reps (4 full + 30 doubles)

Row Conditioning
3 Sets:
21 Calorie Row
Rest :30 Seconds Between
Rest 1:30 After the 3 Sets
3 Sets:
21 Calorie Row
Rest :30 Seconds Between

Notes: 21 cals done in 1:13 each round; 315 meters

Midline
7 Rounds
17 Calorie Row
16 Sit-Ups
Notes: 17 cals done in 1:01 each round; 257 meters

AMRAP 20:
500m row
16 v-ups
100 heavy rope singles

3 rounds + 17 singles

Notes: Row was 2:05/500m pace.

12-9-6-3 reps for time of:
165lb snatches
225lb bench presses

Performed ntermediate scale
19:34
135lbs power snatches
185lbs bench presses

Notes: This combination of movements was deceptively hard. The opening couple of reps on each bench set felt at least 40lbs heavier when done following the heavy snatches. Snatches were broken into 4s (12) 3s (9 & 6). Bench press was broken in half on each round. This time was slow with longer rest periods than intended.

Sunday 180603

3 rounds for time of:
25 deadlifts
Bike 1,000 meters

Men: 225 lb.
Women: 155 lb.

Notes: This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in 3 sets or less and still push a good pace on the bike. Going slow on the bike is better than stopping during deadlifts. Push through the deadlifts, take as few breaks as possible and keep them shorter than you’re comfortable with. Then, get on the bike and just pedal.

Used 155lb. deadlifts and broke sets 10/10/5 each round. Bike was done in 1:45 each round. Next time out, scale weights to 185lbs. 

Friday 141121

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

Notes: Subbed v-ups for GHD due to availability. Broke v-ups into sets of 10 and HSPU into 3 sets.

Friday 141226

21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions

Cash Out:
EMOM 10
8 calories bike
4 alt. pistols

06.16.14 | Monster Mash - Crossfit Linchpin

Begin at 0:00
3 rounds:
25 GHD sit-ups
5 power cleans 145lbs

Begin at 20:00
For time:
50 air squats
40′ handstand walk (1:1 shoulder taps)
30 calories, C2
20 burpees
10 power snatch 80lbs

Begin at 45:00
For time:
80 double unders (2:1 heavy rope singles)
40 v-ups
20 alternating pistols

Conditioning
40:00 easy bike
every 5:00 do 3 strict pullups

Monday 181119

Deadlift 5-5-5-5-5 reps

Held all reps @ 275lbs since low back was smoked from all of the sandbag cleans yesterday.

Notes: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.

For Time:
50 sandbag cleans, 100lbs

10:51

Add up calories on the bike, KB swings and step-ups for all three rounds.
Score: 176 total reps