4 rounds for time of:
20 one-legged squats, alternating
30 GHD sit-ups to parallel

Notes: The goal here was to complete each round of each movement in 2 sets or less. Broke the pistols at 14 for the first 3 rounds, went UB on last round. The GHD were broken at 15 each round.

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

For Time:
15 Clean & Jerks (135/95)
30/20 Calories Assault Bike
15 Clean & Jerks (135/95)

4:34

Notes: Used women's weights and men's calories. Goal was to go sub-5:00. The barbell work was not pretty but was able to move through pretty quickly. Broke each round once at 10 rep mark -- could and should have gone through unbroken. Spent 2:00 on the bike here. I'd like to try this again with men's weight and women's calories with a goal of sub-4:00.

For Time:
150 double unders
30 DB snatch (100/70)
150 double unders

Notes: I scaled to 1:1 singles with heavy rope. I misread the weight as (70/50) and used 55lbs for this workout. This is a relatively light weight db for me to snatch -- would have def. used the 70lbs if I read the workout correctly.

Total Time: 6:37

Aaaaand I am officially dead meat after today's Assault Bike intervals 🚴🏽‍♀️☠️ Thank you @cjinvictus @tinomarini ⠀⠀⠀⠀ ⠀⠀⠀⠀ Every 3 min for 24 min 45 sec Assault Bike for max calories⠀⠀⠀⠀ ⠀⠀⠀⠀ 🌶🌶🌶Spicy 🌶🌶🌶 ⠀⠀⠀⠀ ⠀⠀⠀⠀ Thank you @emekjord @enamsvatn and Mr Rygh for joining in on the "fun" 😁 #EmbraceThePain ⠀⠀⠀⠀ ⠀⠀⠀⠀ #InvictusAthlete #AssaultBike

A post shared by Kristin Holte (@holtekristin) on Sep 20, 2017 at 12:53pm PDT

This was nasty!! Score was 126 calories

3 Rounds
7 minute AMRAP
1000m Row
Max Wall Balls (15)
-Rest 3 Mins-

1: 407.7 - 39 wall balls
2: 408.8 - 37 wall balls

Notes: My arms were smoked after 2nd round - I am pulling too much with my arms and not using enough of my legs on the rower.

Annie with a V
50-40-30-20-10 reps of:
double unders (3:1 singles)
v-ups

Notes: Did not use Hades rope for this workout. 

2018 AGOQ Workout #4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches

Men snatch 165 lb.
Women snatch 115 lb.

Notes: I modified the workout to complete 5 rounds rather than AMRAP due to the layout at the Y and the short time domain. Used women's RX snatch weight. This was a burner on the shoulders and lungs. Heart rate got up and stayed there.

For Time:
10-8-6-4-2
Bench Press (185/115)
Deadlift (275/185)
Hang Clean (135/95)

Notes: This was done at Brandywine Y with three bars set up to move through each station. The order got mixed up as deadlifts were supposed to be first. I scaled the weights to 155B, 245D and 115HC. All reps were unbroken although I did rest some between deadlifts and hang cleans. I could probably handle the RX’d weights but might have to break on the sets of 10 and 8 for bench and/or deadlifts.

Midline
5 Sets:
20 Pistols
1:00 D-Ball Hold (100)

Handstand Walk Practice
5 Sets, Not for Time:
50 Heavy Rope Single Unders (Hades 3/4 pound)
20 Handstand Straight Arm Hip Taps

Clean and Jerk Ladder
For Time:
10 Reps (225/155)
8 Reps (245/165)
6 Reps (265/175)
4 Reps (285/185)
2 Reps (305/195)
Athlete’s choice on power/squat clean and as well as push/split jerk.

Notes: Used women's weights. Hang clean and push jerks. I set the timer for 15 mins and had a 3 minute cool down. I finished the set of 185lbs just before the 15 minute clock expired. I recovered almost 3 minutes before attempting the final set -- hit both without setting down the bar.

Mainsite WOD 170405
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Post rounds completed and dumbbell weight to comments.

6 Rounds
21 GHD
2 DB Jerks

Notes: I did this with 50lb DB and GHD to parallel on the swiss ball. Took me a couple of rounds before I felt comfortable changing hands. The demo shows change hands overhead, I was changing in the rack position.

Cardio and Core
Bike 1 Mile (manual, level 12)
20 Evil Wheels
Step Mill (5 minutes, level 9 hills)
20 Evil Wheels
Bike 1 Mile (manual, level 12)
20 Evil Wheels
Step Mill (5 minutes, level 9 hills)
20 Evil Wheels

2017 Regionals Event #6
For Time:
30 / 25 cal. bike
20 burpee box jump overs
10 sandbag cleans

Time cap: 6 minutes

Notes: Subbed burpees for BBJO as I don't have a good setup for doing these in the garage.

Time: 5:56

Tuesday 160607 Mainsite WOD

For time:
200 double-unders
70-lb. dumbbell squat snatches, 100 reps
200 double-unders
***
200 heavy rope singles
100 dumbell power snatch @ 55lbs
200 heavy rope singles

23:08 

Notes:  Scaled to power snatch, although it was almost more of a muscle snatch. Between the heavy rope and the DB, my forearms were left smoked.

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

Notes: Did not keep time -- took too much rest between sets of handstand push-ups.

From Mon. afternoon

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. 

5:46

BITCH WORK
4 Rounds:
10 Cal Bike
12 Sandbag Over Shoulder (100)
Carry Sandbag down/up driveway
-Rest 1:30 between rounds

STRENGTH:
5 sets:
Clean x 3
-build in weight, starting around 65%
-it goes without mentioning that all cleans involve a squat, and so it shall not be mentioned.
135-155-165-180-195

5 sets:
Strict Press x 6 (135)
-no push pressing here

CONDITIONING:
21-15-9
Power Clean (115)
Hanging Knee Raises

Notes: Cleans were solid, focused on dip to knees before big pull. I felt this had an impact on my cleans -- I was catching the bar at a much higher place. No misses and best set was 195lbs, which matches my previous 1RM!! The press was supposed to be sets of 8, the weight I chose was too ambitous so I scaled to sets of 6. Subbed knee raises for toes to bar as my grip was smoked by the time I got to the conditioning piece.

Buy In:
2 miles on AirDyne

V-Annie
50-40-30-20-10 reps of:
double unders (2:1 singles)
v-ups

Notes: Used heavy rope for this workout. 

Deadlift 3-3-3-3-3 reps

Notes: Ideally, each set will be as heavy as possible for 3 reps. I am still being cautious with the deadlift since tweaking my back a few weeks ago on a heavy pull. Instead of trending upward with each set, I performed all sets at 275lbs. 

Overhead Squat
5-5-5-5-5 reps
Score: Max load for a set of 5 reps

Notes: The sets ascend in weight (i.e. add weight after each set). At 5 reps per set, this workout has a slight bias toward stregth-stamina rather than max power. The goal is to lift the max load possible for 5 reps while maintaining sound technique. Adequate rest (3-5 minutes) must be taken between sets to maximize loading. Bar must be taken from the ground for each set. Used a clean grip for all work sets, snatch grip for both warm-up sets.

135-145-155-165-175lbs.

This was a lesson plan workout on @crossfit training department -- included stimulus, warm-up and advisement on working sets.

Warm-Up:
Row 250m
60-second handstand hold
20 slow air squats
Row 250m
20 handstand shoulder taps

OHS Warm-Up:
10 PVC pass-throughs
10 PVC overhead squats
10 reps empty bar overhead squat
5 reps @ 95lbs (first warm-up weight)
5 reps at 125lbs (second warm-up weight)

1. Thruster
On the Minute x10
1 Squat Clean Thruster

2. Awful Annie
50-40-30-20-10 reps of:
double unders (2:1 singles)
tuck crunches (hollow, to tuck, to hollow)

Notes: Best lift on the SCT was 175lbs. Cody was giving technique tips on the pull from hang clean. Holding the bar in front, bend at the hips and lower until the bar is just above your knees and close to your legs. Practicing the technique I POWER CLEANED 195lbs, but was not in position to complete the thruster. Last week I hit 185lbs x3 for the thruster so I think that 195 is achievable. Used the heavy rope for condtioning piece, all sets with the rope were unbroken and the tuck crunches were broken into sets of 10 with minimal rest.

Handstand skill work courtesy of CF Gymnastics
 
1. Set down PVC facing out from the wall. Kick up to handstand with one hand on each side of the PVC. Alternate between normal width and narrow by bringing the opposite hand over the PVC so that both hands are on same side of the PVC. Work on shifting weight from side to side.

-Maintain hollow body while inverted - toes are pointed
-Straddle if you need more stability
🔹for conditioning purposes TRY:
3 max effort sets - rest 1 to 2 min between sets to give wrists and shoulders a break

Notes: This is much harder right now with PVC especially when my left arm is the base and I am bringing the right arm to a narrow position. Was able to get approx. 7-9 reps in each of the 3 sets. 

2. Handstand Complex
1 Shoulder Tap (right/left)
1 straight arm side tap (right/left)
1 Strict HSPU

Repeat but add +1 rep to each skill until 4 reps -- then repeat again (rest about 90sec between sets)

Notes: The way I read this was 1 of each, then 2 of each, 3, etc... before moving onto the next movement. For example, finish all of the shoulder taps before moving to straight arm side taps. 

3. Handstand Walk Progression
For the same reason we learn how to snatch from each position w a PVC then move to a barbell...and slowly add weight...You can't expect to just kick up to a handstand and magically walk on your hands well.
-4 shoulder taps 
-4 straight arm lifts
🔺continue until you no longer have control or success 

Notes: My goal coming in was 5 unbroken sets -- came off the wall after 3. While this is the easiest drill of the three, my shoulders and wrists were heavily fatigued at this point.  

Bench Press:
Heavy 3

Every 8 minutes, 3 sets:
1:00 wall sit
7 deadlifts (275/205)
1:00 handstand hold
5 deadlifts (275/205)
1:00 KB front rack hold (53/35)
3 deadlifts (275/205)
1:00 hold in tuck (top of dip bar)

Notes: This should be a heavy 3 relative to how you are feeling. More than likely not a 3 rep max. Cues on the bench: with extended arms drive the shoulder blades back into the bench, squeeze the glutes and drive feet into the floor. This creates leverage so you have the felling of pressing against the weight of the bar, as opposed to lifting it with your arms.

We've got some nasty holds and some moderately heavy deads, basically the workout to do right before the beach. The holds are a wall sit (90 degree angle from hips to feet), nose to toes handstand hold, a KB front rack hold (one KB held in a goblet position) and a hold in the tuck (legs bent 90 degrees held at top of bar dip). Don't change the positions as a scale, simply decrease the time under tension.

Deadlifts today should be heavier, but more importantly unbroken for all sets.

215 bench press
205 deadlifts (235 would have been better)
53lb KB
0:45 holds
2 rounds (due to time constraints)

Metcon (Weight)
Every min (5 mins)
6 Power Snatch
* Pick a weight you can Touch and Go *
Rest 1 min

Metcon (Weight)
Every min (5 mins)
3 Power Snatch
* Heavier than last set but still Touch and Go *
Rest 1 min

Metcon (Weight)
Every 30 secs (5 mins)
1 Power Snatch
* Heaviest weight *
A: 95lbs
B: 115lbs
C: 135lbs

No misses!!

Deconstructed 17.4
5 Rounds
11 Deadlifts (155)
11 Wall Balls (15)
11 Calorie Row
11 HSPU

Notes: All reps and sets should be unbroken. The goal should be to move with purpose from station to station, getting right into that movement with no rest. Was able to do this for the first three rounds, but fell off some the last two rounds. The hardest transition was handstands into deadlifts.

Front Squat
Heavy Set at Each:
5-4-3-2-1
Complete each set on the 3:00

3 Rounds:
Row 500m
25 GHD
25 Back Extensions

Note: Front Squat: 185-205-225-235-255lbs with no misses. Bar was taken from the rack. No time kept for the metcon as I had to wait for the back extension machine twice.

Conditioning
“Flight Simulator”
For Time: Unbroken sets of Double Unders
10-20-30-40-50-60-70-60-50-40-30-20-10 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: The plan was to do 10 to 100 and back down to 10, but with the heavy rope this became too difficult. Finished this effort with 100 unbroken singles. Total time was 10:49.

-Rest 5 Minutes, Then:

“Flight Simulator”
For Time: Unbroken sets of Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 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: I did this with singles using the heavy rope (HADES) -- with no misses. Total time was 8:00.

Thruster 3-3-3-3-3-3-3 reps

95-115-135-145-165-175-185lbs

Notes: Bar taken from the ground on all sets. Lift went up easy, previous 1RM was 185, should be able to go north of 200 provided I can make the clean. 

Buy In:
20 box jumps (24)
10 handstand push ups
3 minutes assault bike

WOD:
10 Rounds:
5 box jumps (24)
3 power cleans (155)

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.

Midline:
EMOM 12:
Odd: 15 GHD sit-ups
Even: 20 back extensions

2014 Masters Qualifier Event 3

Three rounds for time of:
40-calorie row
15 handstand push-ups
40 double-unders

Notes: Scaled to 50+ standards -- RX is 50 cal row and 50 double-unders. Scaled to 40 cal row and 75 heavy rope singles.

Splits for row:
1: 1:59.4
2: 1:59.8
3: 1:57.2

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

4 rounds for time of:
100′ Farmers Carry (down the driveway and back), 50lb DB
8 D-Ball Cleans, 100lbs
Assasult Bike 16 Calories

18:52