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