Bench Press (7×5)
Use a weight that is comfortable and can maintain good form

Notes: Bench sets done at 205, 205, 205, 215, 215, 215 and 225lbs.

3 RFT:
15 box jumps (24)
sled push (down hallway and back)
15 hollow rocks
sled push (down hallway and back)

Notes: Workout at Airport Rd. YMCA. Used what I think was Rogue Echo Sled (87lb empty + 45lb plate) in the hallway by the pool.

7 Rounds:
9 KB SDHP (53)
12 Ball Slams (25)
*Rest 0:30 between sets

Notes: After round 4, this became more of rest at least 0:30 seconds.

3 rounds:
25 v-ups
10 sandbag over shoulder (100)

Notes: This is from Monday night. Tried to go unbroken on the SOS, these are getting easier the more I use the sandbag.

3 rounds for time of:
20 one-legged dumbebell squats, alternating
30 GHD sit-ups to paralell
Men use 35-lb dumbbell
Women use 25-lb dumbbell

Notes: Reduce load as needed to allow for a consistent pace with minimal breaks. My goal was to get through each round of each movement in 2 sets or less.

10:37 (15-lb KB)

Bike Conditioning
20 Minute Recovery Bike

7 Rounds:
Max Rep HSPU
15 Hollow Rocks

Fewest HSPU: 11
Most HSPU: 15
Total HSPU: 87

Rest as needed between efforts.

Crossfit Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

90 Reps

Note: Used Rx'd weight for women. This was a battle. Got through the first round unbroken. Did sets of 10 for the 75 pound snatch and sets of 6 for the 100 pound snatch. Last 100 pound snatch was completed with :10 to spare -- had nothing in me to throw on the 10 pound plates and try for 1 or 2 more reps.

CONDITIONING:
5 rounds for time:
KB Snatch x 5/arm
Push up x 10
Single-arm Overhead Squat x 5/side
Sit up x 10

Notes: Used 44lb KB for snatches and overhead squats.

2016 Games Event #10 - 100%

For time:
40 box jumps (30 / 24-inch)
20 d-ball cleans (150 / 100 lb.)

Time cap: 5 minutes

Used women's height and weight. Stepped up to box and cleaned sandbag over shoulder. 

5:56

Mainsite WOD -- 180219
4 rounds for time of:
20 GHD sit-ups
20 back extensions
50 handstand shoulder taps

Notes: GHD and back extensions were UB each round. The handstands were broken 30/20 each round.

"Jorge"
For Time:
30 v-ups
15 hang squat cleans
24 v-ups
12 hang squat cleans
18 v-ups
9 hang squat cleans
12 v-ups
6 hang squat cleans
6 v-ups
3 hang squat cleans

Note: squat cleans @ 95lbs. should never use less than 115lbs for this workout. The 95lbs is so easy that my form deteriorates trying to go fast.

10:05

1. Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Power Clean + Squat Clean + Split Jerk

Notes: Do HPC 1st minute, Sq. Clns 2^nd minute and Jerks on the 3^rd minute
Round  1 – 145lbs
Round  2 – 165lbs
Round  3 – 180lbs

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 180lbs
Minute 2 – 185lbs
Minute 3 – 190lbs

2. Front Squat
6 Sets of 2:
Sets 1 + 2 – 205lbs
Sets 3 + 4 – 220lbs
Sets 5 + 6 – 235lbs

3. Conditioning
5 Rounds:
21 Air Squats
15 Calorie Row
12 Alternating KB Snatches (36)

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 95-115-145-185-205-225lbs.

Finished 5 reps @ 185lbs.
***
Five Rounds: 
1 Minute Overhead 2-Arm KB hold (26)
1 Minute Rest

Bench Press 10x3
-Use a load that is comfortable and can maintain good form
-Complete on the two minutes

First 5 sets were done at 205
Last 5 sets were done at 215

Row 5,000 meters

This is a good benchmark to measure progress. Remember to drive with the legs first; after the legs are straight, lean back slightly, then pull with the arms. The opposite needs to occur on the return. Arms straighten, lean forward slightly, then bend the legs. Pacing is more important than going out hard. If there is a “pace boat” option on the monitor, use that to help meet the goal of finishing under 20 minutes. Record the time to completion to measure progress.

25:19.7

Notes: The last 1000m felt like the first 4000m. I slogged my way through this -- was pulling too much with my arms. Set damper at 5 and pace boat to 2:12/500m. 

Strict Handstand Push-ups 
15 Strict Handstand Push-ups
Rest 2:00
15 Strict Handstand Push-ups
Rest 2:00
15 Strict Handstand Push-ups
Rest 2:00
15 Strict Handstand Push-ups

Notes: The goal was to go unbroken on each set of 15. I was able to get through first 3 sets UB, final set I came off the wall after 10 reps. 

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

CONDITIONING:
4 rounds--
Every 4 minutes:
9 cal Assault Bike
3 S2S (100)

Score: Fastest, slowest rounds

Fastest: 0:39
Slowest: 0:45

Notes: Bike was an all-out sprint -- tried to maintain 85+ RPM for each. This was a play on a workout from Subversus Fitness -- original workout called for 3 squat cleans (185/125). Next time out, S2S should be increased to 5 reps.

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.

CONDITIONING:
12-9-6-3
UB KB Swing (72/53)
Lateral Box Jump Over (24"/20") -- without touching box/hurdle

Notes: Time cap 9 minutes
--choose a KB heavier than usual, but one that you can still safely handle.
--Used 53lb KB and 18" box with PVC weighted down by 45lb plate due to availability. I would like to try this again with a heavier DB.

4:56

MIDLINE:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Work up to a heavy bench press, then (225)

5 Rounds for time of:
15 Calorie Row
5 Bench Press @ 80% (185)

Rest 5 minutes, then

21-15-9 reps of:
Calories Rowing
Bench Press @ 50% (115)

Notes: All sets of bench press were unbroken for both pieces of this workout. Rowing for Part A was done between :48-:50 and 218-225m. Rowing for Part B was done at 1:58/500m pace. 

5 rounds:
15 KB snatch (35)
15 v-ups
20 handstand shoulder taps
50 single unders

Metcon
2 rounds
60 squats (hold 25lb sandbag on shoulder)
40 v-ups
20 handstand push-ups

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

Notes: Scaled dead hang to :20 per round as grip was failing.

Midline (Anterior)
27-21-15-9 reps of:
GHD sit-ups
back extensions

Midline (Posterior)
Accumulate 5:00 bag hold (80)

1. Strict Handstand Push-ups
Alternating On the Minute x 8
Odd Minutes – 50 Double Unders
Even Minutes – :30 Seconds Max Strict Handstand Push-ups

2. Push Press
5 Sets of 3

3. Conditioning
For Time:
50 Calorie Row
40 Kettlebell Swings (53)
30 Push Jerks (95)
40 Kettlebell Swings (53)
50 Calorie Row

Notes:
1: Subbed 75 singles for double unders. Got 36 total HSPU -- 8, 9, 9 & 10 each round.
2: Used 155lbs across all sets. Shoulders were pretty fatigued from the HSPU work prior to this effort.
3: Used womens weights on the KB and PJ (mens RX 70/135). Row was 3:15 & 792m each time.

AMRAP 8 minutes:
D-Ball Clean (100lbs) 

28 reps

Notes: This workout is going to be strenuous for your mind, and body. It is good if you set yourself a goal beforehand. Set a goal to finish x amount of reps each minute. Keep that pace up for the next 8 minutes.

Goal was 40 reps (4 per minte). As mentioned above, this is a stressful workout -- both physically and mentally. I need to just focus on picking up the bag, taking a breath and stepping right back in and picking it back up again.

STRENGTH:
Find a 1RM Front Squat

CONDITIONING: 
4 RFT:
4 Front Squats (40% of 1RM)
40 Double Unders (100 singles)

8 minute time cap
Bar comes from ground. Obviously.

5:27

Notes: Took FSQT from rack. Best lift was 260lbs.

For time:
Bike 2 miles (Precor, lvl 12)
100 Sit-ups
100 Back extensions
Bike 2 miles

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(fail)
3. 225(fail)-225-230-235-240

For time:
10 dumbbell snatches
15 step-ups (24")
20 dumbbell snatches
15 step-ups (24")
30 dumbbell snatches
15 step-ups (24")
40 dumbbell snatches
15 step-ups (24")
50 dumbbell snatches
15 step-ups (24")

Notes: Used 35lb KB and 24" box.

Metcon:
For Time:
50 GHDS
50 Burpees
50 GHDS

Skill:
Accumulate 3 mins of Holding a Hand Stand

10 Rounds
3 Power Snatch (95)
5 Strict HSPU
7 Box Jumps (24)

"The Chief"

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Used women's weights and only did 4 rounds. Need to work on my endurance.

1: 4.3 (3 cleans)
2: 3.8 (5 push-ups)
3: 3.9 (6 push-ups)
4: 3.11 (2 squats)