WVC

5 RFT and reps

400m run
Max push ups

17:12 at 120 push ups


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WOD:
4 Rounds for Time:

400m Run
50 Double-unders

14:28 WVC


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11 Rounds
8 Burpee Box jumps (24”/20”)
1 Heavy Clean

Choose the weight-it should be approximately 75-85% of your 1 RM

Burpee Box Jumps are facing the box. Squat Cleans

24:20 vested


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Skill:
Handstand Walk Progression

WOD:
15-12-9

Front Squat + Thruster (95/63)
Calorie Row
Burpees Over the Bar

This is meant to be a sprint.

Subbed 53lb KBs two of them
Subbed 53lb kb sdhp for rowing
Burpees over KB

20:01


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WOD:
4 Rounds for Time:

400m Run
50 Air Squats

WVC

15:42


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184 feet of handstand walk practice.

I was going for 328 feet or 100m but got way too nauseated.


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20 minutes

1 Double KB Clean
1 KB bench press
2 DKBC
2 KB BP
3....

I got thru 10 and timed out before 11 on the DKBC

WVC

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WVC

Run 400m

30 Headcutters (70/53)

Run 400m

30 American KBS

Run 400m

30 Russian KBS

Run 400m

10/11/17 15:50 with 20lb vest

Strength: Turkish Get-ups (heavy) 4 x 4


WVC

50 Double-unders(count attempts)
10 Clean and Jerks (135/95)
40 Double-unders
8 Clean and Jerks
30 Double-unders
6 Clean and Jerks
20 Double-unders
4 Clean and Jerks
10 Double-unders
2 Clean and Jerks

9:49


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WVC

“Barbara”

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

4 rds on a cap of 45 min

Weight vest held me back big time. Glad I used it


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WVC

Death by….

Even minutes:

2 KB swings (35/53)

Odd minutes:

5 Double-unders

Increase by 2 KB every even minute and 5 Double-unders every odd minute.

Example:

Minute 0-1  2 KBS

Minute 1-2  5 DU’s

Minute 2-3  4 KBS

Minute 3-4  10 DU’s

Minute 4-5  6 KBS

Minute 5-6  15 DU’s….

Continue as long as you are able for 24 minutes. If you fail before the 24 minutes, start over from the beginning until time cap.

failed on 17 minutes 10/8/17 20lb vest

For time

10 Chest-to-Bar Pull-Ups

20 Toes-to-Bars

30 Deadlifts (185/135 lbs)

100 Double-Unders

30 Box Jumps (24/20 in)

20 Burpees

10 Cleans (185/135 lbs)

20 minute time cap

18:47 10/8/17 20lb vest

Strength: Push Press 5-3-2-2-1-1-1-1 for a 1RM

5 Rounds
Each round is 3 min

Complete or get as far as possible:
30 Air Squats
20 Deadlifts (135/85)
10 Push Jerks (135/85)
Max Double-unders/Lateral Hops

-Rest 3 min after each round

Score is total number of reps completed each round
(i.e. 30+20+10+30=90 reps)
Total reps for all rounds for a final score.

WVC 304


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WVC

10-1
1.5 pood kb bench press
Kb clean

13:52



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Love to Lift day 21

Technique is the focus.


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8 rds for time
Run 200m
Rest 2 min

21:42 with 20lb vest


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WVC = Weight Vest Challenge

3 RFT
15 TTB
15 burpee box jumps 20"
15 HSPU

20lb vest

22:45


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15" Death by TTB and Push-ups

With a 20lb vest

12/12 even


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WOD:
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155/103 lb.
7 box jumps, 24/20
Then, 5 minutes of:
Turkish get-ups,
40lb/25lb dumbbell
Then, 5 minutes of:
7 snatches, 75/53.
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

https://www.crossfit.com/workout/2017/07/08#/comments

Scale each individual movement as necessary to complete the workout


310 Rxd. RIP


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5 Rounds:
Max Reps Front Squat (bodyweight)
Max Reps Overhead Press (men: ¾ bodyweight;
women: ½ body weight)


Perform the two movements back-to-back without rest. Rest a full two minutes after each set of overhead presses. Your score is the total number of squats plus the total number of overhead presses in the five-round session

66. Good one


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60 minute EMOM

1 strict MU
1 C&J at 185

I fell apart after 42 minutes. Brutal test.


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18 minutes with a 20lb weight vest
1 pull up
1 push up
2 pull ups
2 push ups...etc.

-11 pull ups and 10 push ups



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3 RFT

50 cal
100 DUs

18:13


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

Open WOD 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Partner up!


This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Stopped FS at 90% due to LBP

83 burpees


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"Eva"

800m run
30 KBs 70lb
30 Pull ups
5 RFT

72:19 Rxd. Awful


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Love to lift day 18


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Strength:
Snatch on toes (light weight or PVC) 3-3-3-3-3 reps
https://breakingmuscle.com/fitness/video-bob-takano-the-snatch-on-toes

WOD:
Every minute on the minute for 10 minutes, complete:
1 Squat Clean and Jerk @ 90% 1RM
25 Double Unders

8 rds. 225

Something felt wrong so I skipped a couple rounds.

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Pull ups n Pain

5 Rounds for Time:
5 Ring Dips
200-Meter Run
10 Pull-Ups on Pull-Up Ladder

Pull-Up Ladder
Round 1: Weighted*, full range of motion
Round 2: Weighted*, kipping
Round 3: Bodyweight, full range of motion
Round 4: Kipping, chest-to-bar
Round 5: Kipping, standard

40lb db

11:40


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Push press 5! Stopped at 245

Love to lift day 17. Technique only


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AMRAP 20"
50m farmer carry 53lb
10 burpees

8 plus some walking


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15" AMRAP

Kb C&J two at 53lb

57



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"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

10:30 bar MU. I think I could have gone sub 10 if I used the rings


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Open WOD 17.5

10 RFT
9 thrusters 95
35 DUs

I worked toward getting it all unbroken. Focus was on technique since these are my worst movements.

22:36


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AMRAP 12

1 weighted MU 20lb med ball
5 med ball cleans 20lb
2 WMU
10 med ball cleans...

Increase by 1 WMU and 5 MBC each time

5 rds plus one WMU

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50 Double Unders
10 Calorie Row
40 Double Unders
20 Calorie Row
30 Double Unders
30 Calorie Row
20 Double Unders
40 Calorie Row
10 Double Unders
50 Calorie Row

11:56 and awful


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Love to lift day 16 done


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Day 15 love to lift complete


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2 RFT
400m run
30 KBS 72lb
30 DUs
30 burpees

16:27 awful.


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Love to lift day 14.

I started at the bottom and worked my way up which helps my old bones warm up.

4 RFT
400m run
50 DUs

12:16. I found the sweet spot on DUs at the end and nabbed it.


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Love to lift day 13 less pull ups


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

WOD:
“Knees to Elbow Annie”
Double-unders
Knees to Elbow
50-40-30-20 and 10 rep rounds; for time

*20 Minute time cap

17:25 P.R.


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Day 12 love to lift. More technique


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"Rich"
13 squat snatches (155/105)
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans (155/105)

19:25 power snatch and clean at Rxd weight

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21-15-9-6-3

KBs 70
HSPU strict

11:07


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WOD:
For time:
5 Rounds
10 Alternating Dumbbell/Kettlebell Snatch (50/35)
20 Double-Unders
-Rest 1 minute
4 Rounds
12 Alternating Dumbbell/Kettlebell Snatch
24 Double-Unders
-Rest 1 minute
3 Rounds
16 Alternating Dumbbell/Kettlebell Snatch
32 Double-Unders
-Rest 1 minute
2 Rounds
20 Alternating Dumbbell/Kettlebell Snatch
40 Double-Unders
*Time cap 30 minutes

Scale:
(40/25) and count Double-under attempts or Penguin taps.

53 lb KB 24:03 Rxd


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Snatch on toes (X/3)4
Clean (x/3)4
Jerk (x/2)4
Back Squat (x/3)4

Shitty day but the snatch on toes is a great movement.


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"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

7/10/10/10

I often negate this wod which is a testament to my overall destruction.


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Kelly

33:32 Rxd

Box jumps but I stepped down for knee issues


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AMRAP 20

Kb bench press
Kb Row

104/104
208 reps


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

WOD:
6 Rounds
2 Min on/1 Min off
100m Run
5 Overhead Squats (95/65)
Max Rep Double Unders
*Score = Total Double Unders

P.R. 265

227 DUs with my new rope


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

WOD:
Complete as many rounds as possible in 12 minutes of:
250m Row
25 V-ups


5 plus 6 v ups




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


10" AMRAP
3 bar MU
3 HPC 185
100m run

6 rds

Not bad after this mornings globo WOD


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AMRAP 20
75 lb db
Bench press
Bent over Row

81/81 P.R.


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Strength:
Power Clean 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
-more practiced athletes should work toward stringing reps together and NOT dropping the bar

WOD:
"Jerry"
For time:
Run 1 mile
Row 2000m
Run 1 mile

P.R. 255

27:05 not a P.R. Rest In Peace, Sgt. Major.


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Front Squat: (X/3)4
Pull-ups: (0/5)4

P.R. 1 RM Front Squat 325

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

Failed at RD 11


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EMOM 20
Even: 3 KB snatches right arm
Max DU's
Odd: 3 KB snatches left arm
Max DU's

Total DU's

323. 72lb KB


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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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