Power Snatch: (X/2)4 {Do Pull-ups: (0/5)4 if WOD was done.}
Power Clean & Power Jerk: (X/2+2)4
Clean Halting Deadlift to Power Position: (X/3)4
Good Morning: (X/4)4

WOD:
10-8-6-4-2 bar MU
50-40-30-20-10 DUs

11:08

New rope and it's awesome.


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Thruster 5-5-3-3-3-2-1-1-1
P.R. 1 RM 245 and easy

10" AMRAP
7 pull ups
Run 100m
7 double KB FS

7 rounds even


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AMRAP 20

75lb DB

Bench
Bent over row

142 reps 71/71

Snatch High Pull & Snatch: (X/2+1)4
Clean High Pull & Clean (X/2+1)4
Back Squat: (X/3)4
Press: (X/4)3



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30 second intervals:
Death by:
TTB with a 20lb weight vest
Rest 1 minute
Death by:
TTB with ankle weights
Rest 1 minute
Death by:
TTB
*should be a supplement to another type of conditioning like grip training
6/21/17
7-5-7
7/12/17
8-6-7

Grip training

Death by KB fat grip:
30s on/30s off

Failed on 8 rounds but went to 10

It was a burner


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Strength:
Overhead Squat 1RM

WOD:
Complete as many rounds as possible in 12 minutes of:
* Ladder by ones each movement
1 Box Jump (24/20)
2 Toes To Bar
3 Box Jumps (24/20)
4 Toes to Bar
5 Box Jumps (24/20)
6 Toes to Bar
…etc…

16 TTB Rxd plus one box jump


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Helen

10:36 Rxd. Not my best time but my knee is a drag


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"Randy"

75 snatches at 75lbs

5:09 Rxd. I took too many breaks.

PJ 5!


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2000m row & Death by HSPU
Failed at 9 HSPU and 1550m. Had to do it barefoot though.

Power Snatch: (X/2)4
Power Clean and Power Jerk: (X/2+1)4
Clean Extension: (X/3)4
Press: (X/3)4

Grip training
For 10 rds:
Pinch 25lb plates for one minute
Rest 30 seconds
-stand at POA

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WOD:
3 Rounds for Time of:
500m Row
400m Run
50 Double Unders
Rest 1 minute

19:26 Rxd awful


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Skill:
Handstand Push-Up, Pull-ups, or Knees to Elbows

WOD:
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/180)
7 Burpees
7 Kettlebell swings (70/55)
7 Pull-ups


https://www.crossfit.com/workout/2010/05/30#/comments

38:36 subbed push jerk for Thrusters

Still awful


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100 MUs anyhow
100 DL at BW

62:21 Rxd


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WOD:
Complete as many round in 20 minutes of:
200m Run
12 foot Handstand Walk
7 Pull-ups


10 rds but the run was short of 200m

Good practice.

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"Baseline"

4:04. Possible P.R.


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Strength:
Back Squat 1RM

WOD:
For time:
25 minute time cap
39 Toes To Bar*
33 Toes To Bar*
27 Toes To Bar*
21 Toes To Bar*
15 Toes To Bar*
9 Toes To Bar*
3 Toes To Bar*
*any break during the set = 5 cal on rower. After each set of TTB complete calories before moving onto the next set.

23:15 not as fast as last time but still a good workout


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Run 5K

27:33.

I'm pretty much destroyed from Tuesday's work out so this was definitely not a PR


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AMRAP 20


Run 200m
12 foot handstand walk
7 pull-ups


8 rds plus 1 HS walk


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WOD:
10 Back Squat at bodyweight
500m row
8 Back Squat at bodyweight
400m row
6 Back Squat at bodyweight
300m row
4 Back Squat at bodyweight
200m row
2 Back Squat at bodyweight
100m row

9:53 Rxd 195lb


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"Lynne"-Unleashed

5 rds for max reps:

Body weight bench press
Strict pull-ups

After 5 rds are complete and reps are totaled perform additional rounds in the same scheme until 150 total reps are completed.

Took me 8 rounds.


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120 horizontal ring rows
120 ring dips

5/26/17
24:14


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With a 20lb vest:
100 GHD sit-ups
100 Back extensions
14:24


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150 GHD sit-ups
150 back extensions

17:49 5/18/17
Awful


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1-10
MU
HSPU
Ring rows

30 min time cap

Got thru RD 8


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Strength: Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

50 Jumping Squats
50 Back extensions/good morning with PVC
50 Push-ups
50 Toes to bar
50 Box Jump overs 24”/20”
50 Horizontal Ring Rows*

*kipping ok

19:28




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5 KB Thrusters
100m run
10 KB Thrusters
200m run
15 KB Thrusters
400m run
15 KB Thrusters
200m run
10 KB Thrusters
100m run
5 KB Thrusters

53/35 each arm

10:21 Rxd


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120 horizontal ring rows
120 ring dips

25:08


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Squat Clean: 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
CrossFit Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees with a 6” target

93. I could've gotten over 100 if I worked harder.


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Death by power clean 15" @135

11 min


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3 rounds for time:
30 second L-sit
15 Calorie Row
30 second pull-up hold at top
15 Calorie Row
30 second superman hold
15 Calorie Row
30 second handstand hold
15 Calorie Row

* accumulate 30 seconds total of each static hold before moving onto the row.

23:38


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"Karen 2.0"

150 WB 20lb
Every time you rest perform the same number of burpees

22:31 Rxd


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Strength:
Front Squat 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
"Diane"
21-15-9
Deadlift (225/153)
Handstand Push-Ups

4:51 Rxd P.R.


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20 min EMOM
First minute:
30 Double-Unders
Second minute:
10 Alternating KB Snatch 53/35

Rinse and repeat

Finished


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"Griff"
For Time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards

14:38


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Angie

100 pull ups
100 push ups
100 sit ups
100 squats

19:58 Rxd. Butterfly pull ups

P.R.

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5 RFT

40 DUs
30 KBs 1.5/1.0
20 Box jumps 24"/20"
10 pull ups

25:45 Rxd.


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AMRAP 20"

Run 100m
10m handstand walk (33 feet)
10 squats
10 TTB

5 rds plus 20 feet


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Row 2000m
EMOM 5 burpees
-no burpees until minute 1 is complete on rower

11:41


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Strength:
Deadlift 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.
These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 15 min time cap.

WOD:
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by "No-Thank-you"*
** Rest 3 Minutes **
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by Hand Stand Push-Up

*"No-Thank-You":
- 1 Pull-Up
- 1 Knee to Elbow
- 1 Toes to Bar

DL to 385

Got thru 6 min of No Thank you's and all rds of HSPU


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DB Lynne

101 reps 65lb DB


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WOD

2 Strict pull ups
2 Front squat 185/135
50 DUs

4 Strict pull ups
4 Front squat 185/135
40 DUs

6 Strict pull ups
6 Front squat 185/135
30 DUs

8 Strict pull ups
8 Front squat 185/135
20 DUs

10 Strict pull ups
10 Front squat 185/135
10 DUs

8:39 Rxd



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WOD:
Every 3 minutes for FOUR rounds:
400m Run or Row 500m
Max rep burpees in the remaining time in the 3 minute block
*Rest 1 minute between rounds

Run

71 burpees

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5 RFT

12' HS walk
15 TTB
30 DUs


14:24

Previous 16:15

All HS walks broken. Sped up DUs and that helped

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Press 5! Failed at 205

5 RFT

12' HS walk
15 TTB
30 DUs

16:15

Put together 3 things I suck at and this is what you get. Good practice.


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WOD:

25 minute time cap

25 Double-Unders
10 Power Clean 135/95 - 95/65
10 Pull-ups

25 Double-Unders
9 Power Clean 135/95 - 95/65
9 Pull-ups

25 Double-Unders
8 Power Clean 135/95 - 95/65
8 Pull-ups

25 Double-Unders
7 Power Clean 135/95 - 95/65
7 Pull-ups

25 Double-Unders
6 Power Clean 135/95 - 95/65
6 Pull-ups

25 Double-Unders
5 Power Clean 135/95 - 95/65
5 Pull-ups

25 Double-Unders
4 Power Clean 135/95 - 95/65
4 Pull-ups

25 Double-Unders
3 Power Clean 135/95 - 95/65
3 Pull-ups

25 Double-Unders
2 Power Clean 135/95 - 95/65
2 Pull-ups

25 Double-Unders
1 Power Clean 135/95 - 95/65
1 Pull-ups

16:59 Rxd

Sick right now but the doubles got me


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20 min AMRAP

5 TTB
10 push ups
15 squats

16 plus 10 squats


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15-12-9

OHS 135
TTB

5:30 Rxd

Like a bomb goin off


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Strength:
Back Squat 6x1 @ 90%

WOD:
Every minute on the minute for 20 minutes complete:
Even Minutes: Max rep Double Unders
Odd Minutes: Max Calories Row

517


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WOD:
"Jorge"
For time:
30 GHD Sit-ups
15 Squat Cleans (155/105)
24 GHD Sit-ups
12 Squat Cleans
18 GHD Sit-ups
9 Squat Cleans
12 GHD Sit-ups
6 Squat Cleans
6 GHD Sit-ups
3 Squat Cleans

Subbed TTB for GHD cause I did it at home.

21:16


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Strength:
Overhead Squats 5x3 @ 80%

WOD:
3 Rounds
800m Run
10 Front Squat (135/95)

13:56 Rxd


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WOD:

"Gymnasty"
10 Muscle Ups
20 Handstand Push-ups
30 Toes to Bar
40 Squats
50 Box Jumps (24/20)
40 Squats
30 Toes to Bar
20 Handstand Push-ups
10 Muscle Ups
*40 minute time cap

19:25 Rxd


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Open WOD 17.5

10 RFT
9 thrusters 95
35 DUs

19:35 Rxd

DUs kicked my ass

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“Annie”
50-40-30-20-10
Double Unders
Sit Ups

7:38 Rxd

Broken DUs in 20 and 10. Not a P.R. 7:31 is my fastest


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"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

3:44 Rxd P.R.
Butterfly's


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WOD:
4 Rounds
400m Run or 500m Row
50 Double Unders

Run 12:15. Need du practice


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"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

91 butterfly


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21-15-9

Calorie row
HSPU
DL @ BW

7:26




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KB Lynne

53lb KBs

158 reps


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Strength:
Squat Clean 6x2 at 85%

WOD:
21-15-9
Ring Dips
KB Swings (70/55)
Walking Lunges with kettlbell in front rack position (sub plate if KB weight for swings is limiting)

7:30 Rxd kipping dips.


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10-9-8-7-6-5-4-3-2-1
Box Jumps (30/24)
Overhead Squat (95/65)
*Run 100m after each set

I used a 24" box at home and 100m was estimated.

16:13. Could have gone a little harder but it's a risk for my bad knee. It was really just a test for my class tomorrow.


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Strength:
Front Squat 5x3 at 80%

WOD:
5 Rounds
15 Power Clean (95/65)
25 Double-unders

245

9:02 Rxd


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1 rm DL


WOD:

"Cindy"
Complete as many rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

405 DL

22 rds plus 2 push ups. P.R.

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Push press 5!

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

I used two 53lb KBs

Got thru 16 MU

Went on to finish for 19:53 Rxd



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WOD:
3 Rounds
20 Wall Ball Shots (20/14)
20 Kettlebell Swings (55/35)
5 Thrusters (185/135)
Hold 1 Minute Handstand Between Rounds

20:54 Rxd. I went easy on my knee

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15" AMRAP
16 foot walk walk
10 TTB

6 RDS plus 6 TTB



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Strength:
Push Press - 1RM

WOD:
Four rounds for time:
15 Deadlifts (155/105)
15 TTB
30 Sit-ups

245 PP

14:14 Rxd


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Push press 5! Failed at 195

WOD:
On a 25-minute clock
1 Mile Run
Then perform as many rounds as possible of:
11 Chest-to-Bar Pull-ups
7 TTB
7 Push Press (155/105)

4 rds plus 2 pull-ups Rxd

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Cindy

21 rds plus 2 push ups Rxd.

P.R.


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Strength:
Bench Press: Warm up, then: 5@75%, 3@85%, 1+@95%x (Last set is a for max reps).

WOD:
4 rounds for time of:
800m Run
15 Overhead Sqauts (75/55)
15 Sumo Deadlift High Pulls (75/55)
*Time Cap

22:58 Rxd



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KB Lynne 1.5 pood

114 reps

Strict pull ups


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Strength:
Deadlift: 3@70%, 3@80%, 3+@90% (Last set is a for max reps).

WOD:
Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
15 Burpees
1 Rope Climb
40 Sit-ups

I tweaked my back so I didn't do the deadlifts. Four rounds on the WOD RX


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21-15-9
Overhead Squat 135/95
Box Jump Over 24/20
Kettlebell Swing 1.5/1

11:10 Rxd

Not as good as I could have done


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"Filthy Fifty"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Press (45/35)
50 Back Extensions (Sub Good Mornings (45/35) or Supermans)
50 Wall Ball Shots (20/14)
50 Burpees
50 Double-Unders

24:08 P.R. Rxd.


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Strength:
2 Power Cleans + 1 Squat Clean (heavy for the day)

WOD:
4 Rounds
7 Handstand Push-ups
14 Box Jumps (30/24)
21 Air Squats
28 Sit-ups
400m Run

20:17 Rxd


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30 muscle ups

No false grip

7:33


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Strength:
Deadlift: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10-9-8-7-6-5-4-3-2-1
Ground-to-Overhead (135/95)
1-2-3-4-5-6-7-8-9-10 Burpee Over Bar

Used two 53lb KBs instead and regular burpees. Goal was to be consistent at burpees.

18:33

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"Karen"

150 WB shots

8:21 Rxd. P.R.


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Strength:
Push press: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
21-15-9
Overhead Squat (135/95)
Box Jump (24/20)
Kettlebell Swing (2/1.5)
Push-Ups
Sit-Ups

Skipped push press.

My back was giving me fits so I decided to scale the weight to women's weight.

11:11


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Strength (Deload week):
Back squat: Warm up, then:
5@55%, 5@60%, 5@65% of 1RM

WOD:
10 rounds (20 minutes)
Every minute on the minute complete:
Even minutes: 10 Thrusters (95/65)
Odd minutes: 12 Burpees
*Kicker = After every 2 rounds (4 minutes), the reps on the thruster will decrease by 2, but the weight will increase. Rx is as follows:
Round 1-2 = 10 reps (95/65),
3-4 = 8 reps (115/75),
5-6 = 6 reps (135/95),
7-8 = 4 reps (155/105),
9-10 = 2 reps (185/125)

I didn't finish all the Burpee's at the last few rounds.


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Strength:
Deadlift: Warm up, then:
5@75%,
3@85%,
1+@95%
(Last set is for max reps).

WOD:
50 Box Jumps (24/20)
25 Chest-to-Bar Pull-ups
50 Kettlebell Swings (55/35)
25 Front Squats (95/65)
50 Walking Lunge Steps
25 Push Press (95/65)
50 Knees-to-Elbows
25 Burpees
50 Wall Ball Shots (20/14)

I worked from the bottom up.

26:30 Rxd. Too much resting


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WOD:
Complete 5 rounds for time of:
100m Sprint
10 Deadlifts (275/205)
100m Sprint
10 Alternating Pistols

12:44

DL at 225.

Again I focused on technique and form I think there needs to be a rule written for somebody with my lower back problems and damage from the military to stick at no more than 225 for high rep deadlifts.

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Strength:
1 Hang Clean + 1 Clean (Start at a moderate weight and work up to a max 1+1 for the day)

WOD:
Complete 15-12-9-6-3 reps for time of:
Power Clean (135/95)
Burpees
Front Squats (135/95)
Burpees

225

16:56 Rxd

I really focused on my technique improvement tips that I learned this weekend from my certificate class attendance.


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C&J 1 RM

WOD:
Complete 50-40-30-20-10 reps of:
Wall Ball Shots (20/14)
Russian Kettlebell Swings (55/35)

255 ugly

14:52 Rxd. Wall balls are my Achilles' heel.


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HS hold practice.

Death by KB Thruster

15" cap
Start at one on failure.

Failed after 10 on minute 11.




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Strength:
Back Squat: Warm up, then:
3@70%,
3@80%,
3+@90% (Last set is a for max reps).

WOD:
5 rounds, each lasting 3 minutes Complete as many rounds as possible of:
3 Ground To Overhead (155/115)
6 Ring Dips
9 Chest-To-Bar Pull-Ups
*Rest 1 Minute Between each 3 minute round.

Pick up where you left off.

9 plus 3 G2O

Rxd.


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Strength:
Bench Press:
Warm up, then:
5@65%,
5@75%,
5+@85%
(Last set is for max reps)

WOD:
Complete as many rounds as possible in 20 minutes of:
400m Run
10 Front Squats, (185/135)
20 GHD Sit-ups

3 rds plus 10 FS. Finished the fourth round.


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Strength:
Push Press: Warm up, then:
5@65%,
5@75%,
5+@85%
(Last set is for max reps)

WOD:
In 12 minutes, complete the following for max reps:
1 Mile Run
Max Rep Two Arm Kettlebell Thrusters (2x53/2x35)
*Set the clock for 12 minutes. At 3-2-1-“GO”, perform a 1 mile run. When you return to the gym, with the time remaining on the clock, complete as many KB Thrusters as you can.

235 base for PP

7:00 mile/31 thrusters Rxd

Good WOD. It was hard to dig deep early morning on those thrusters.


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"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

22:02 Rxd. Butterfly pull ups

P.R.


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"Helen"
3 Rounds for time:
400m Run
21 Kettlebell Swings (55/35)
12 Pull-ups

9:55 Rxd.

It's ridiculously 22°. P.R. for F5 Mustang. But I think the cold was definitely a factor.

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WOD:
Nancy
5 rounds:
400m Run
15 Overhead Squats (95/63)

15:26 Rxd P.R.




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4 RFT
400m-ish run
50 squats

13:47

400m may be longer. Great knee therapy.


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WOD:
Complete 5 rounds for time of:
5 Hang Power Snatch (165/115)
5 Pull-Ups
5 Chest To Bar Pull-Ups
5 Bar Muscle Ups

20:00. Rxd. Bloody hands.


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Strength:
Clean and Jerk: Work up to a 1+1 max for the day

WOD:
“Matt 16″. Complete the following for time:
3 Rounds of:
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m Run
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)
800m Run
16 Deadlifts (275/205)
16 Hang Power Cleans (185/125)
16 Push Press (135/95)

I had to split this up because I ran out of time in the morning but total time was about 40 minutes actually less than 40 minutes

Played it smart because it's stupid to hurt yourself


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Strength:
Push Press – Work up to a 2 rep max for the day

WOD:
5 rounds for time of:
20 Strict Ring Dips
14 Thrusters (135/95)

225

27:07 Rx'd

There may be faster times written on the board but I doubt anybody can say they went to full lock out on the strict ring dips

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Strength:
Back Squat: Work up to a 2 rep max for the day.

WOD:
Complete as many rounds as possible in 12 minutes of:
10 Ground-to-Overhead (95/65)
10 Pull-ups
40 Double Unders (sub 120 Singles)

4 plus 3 pull ups.

I anticipated quite a few more rounds but my foot having something broken and it impaired the double unders


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Strength:
3 Muscle Cleans (Work up to a max triple for the day

WOD:
50 Wall Ball Shots (20/14)
50 Jumping Pull-ups
50 Box Jumps (24/20)
50 Kettlebell Swings (55/35)
50 Air Squats
50 Burpees

19:10 subbed butterfly pull ups for jumping.


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21-15-9

TTB
Wall balls 20lb

4:11

From here on out I'm training and conditioning not competing


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WOD:
Two rounds for time of:
40 Wall Ball Shots (20/14)
30 Kettlebell Swings (55/35)
20 Burpees

10:50 Rx'd

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Strength:
Squat Clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

WOD:
8 Rounds (24 minutes)
Every minute on the minute perform:
Minute 1: 10 Toes To Bar
Minute 2: 20 Kettlebell Swings (53/35)
Minute 3: 100m Sprint

2 pood KB at 15 reps

Fell apart at round 16 didn't complete all the kettle bell swings's after that


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Double Fran

75lb bar

4:26 then 12:28.


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Strength:
Back Squat: Work up to a 3 RM.
Then 3 reps @ 95% of 3RM,
3 reps @ 90% of 3RM.

WOD:
10-9-8-7-6-5-4-3-2-1
Ground-to-Overhead (95/65)
Box Jump (24/20)
2x Sit-ups

11:54 Rx'd.

I really just played with the back squat to see how things went


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Strength:
Squat Clean: 1 RM


WOD:
21-15-9
Hang Power Clean (115/85)
Front Squat
Burpee Over Bar

260 P.R.

9:18 Rx'd

I started with bar facing by mistake someone will be faster




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