12 Days of Christmas at my parents' house (performed like the song):
1 handstand pushup descent
2 broad jump
3 pushups
4 V-ups
5 chair dips
6 walking lunges
7 tuck jumps
8 squats
9 situps
10 second plank
11 knees-on-couch handstand pushup (aka overhead press?)
12 jumping lunges

Took a break in the middle of the 8th day to shovel the driveway.

Still sore from Karen. What the balls.

Warmup:
5 minutes row
active warmup mobility things
5 minutes row

3x:
5 deadlift
5 hang power clean
5 front squat
5 push jerk
@ 35-65-85

Grace:
30 clean and jerks for time @ 95 lbs
4:25

Sidenote: Weirdly, this is my first time ever doing Grace at the prescribed weight. Woot!

Karen
150 wall balls for time @ 14 lbs, 10ft target
14:18. Ew.

10 minutes AMRAP:
1 dip
1 ctb pullup
2 dip
2 ctb pullups
3 dip
3 ctb pullups
...
I got 8 rounds exactly

Then 1k row for time
4:08.8

Back squat 6-4-2-1 @ 125-155-175-195 w/ 3 min rest

Then 4 times through following:
30 sec - max power clean @ 95lb
30 sec - rest
30 sec - max wall ball @ 14lb
30 sec - rest
30 sec - max pullups
30 sec - rest

Power cleans: 9-7-8-8
Wall balls: 10-10-10-11
Pullups: 8-8-9-10

Every minute on the minute for 12 minutes:
odd - 15 russian kb swing @ 16kg
even - 5 push press @ 65

Then every minute on the minute for 12 minutes:
odd - 9 toe-to-bar
even - 10 burpees

Probably averaged around 30 seconds rest.

Overhead squat 12 min build to a heavy single:
3-3-1-1-1-F @ 75-85-95-105-115-125

Then for total time:
10 toe-to-bar
90 double unders
rest amount of time it took to complete (1:28)
20 toe-to-bar
60 double unders
rest amount of time it took to complete (1:52)
30 toe-to-bar
20 double unders
9:20 total

Push press 7-5-3-3-3-F-F @ 35-65-95-105-115-125-125

Then Annie:
50-40-30-20-10 of:
Double unders
Situps
6:06. Not too far off my PR, woot!

Warmup:
1 min jumprope
some stretchy things
3 rounds of:
6 thrusters @ 45-65-85
3 pistols per leg (to 18-20" surface)
6 divebomber pushups


Workout:

Back squat - 12 min build to a heavy single
5-3-2-1-F-1-F @ 125-155-175-195-205-195-200
(Fails were from not getting quite deep enough. Never had to bail on a lift, just wasn't pushing my depth.)

Then 3 rounds of:
30 sec - max thrusters @ 75lb
60 sec - rest
7-6-5

Then 3 rounds of:
30 sec - max double unders
60 sec - rest
35-48-47

Then 3 rounds of:
30 sec - max burpees
60 sec - rest
10-9-10

3 sets:
60 sec - 20 russian kb swing, (24kg) + max burpees
rest 2 minutes
9-9-9 (burpees)

Then 3 sets:
60 sec - 7 unbroken power clean @ 105 lbs + max box jumps (20")
rest 2 minutes
15-16-16 (box jumps)

Then 3 sets:
60 sec - C2 row for max meters
rest 2 minutes
264-267-272

Back squat 3-2-1 @ 155-175-200 +10 sec rest +30 seconds max strict chinups (6,6,6) w/ 3 min rest

Then 2 rounds of:
45 sec 12 thrusters @ 65lb +max pullups
90 sec rest
45 sec max handstand pushups
90 sec rest
45 sec C2 row max meters
90 sec rest

8 pullups, 7 hspu, 222m
5 pullups, 6 hspu, 218m

Shoulder press/push press/jerk: 1.2.2 x4 @ 85-85-90-90 w/ 2 min rest

Then 3 rounds of:
3 minutes AMRAP (pick up where you left off):
200m row
15 russian kb swing (16kg)
15 box jump (24")
5 ring dips
10 toe-to-bar
15 wall ball (14 lbs)
rest 3 minutes

1st round: 0 completed, 6TTB finished
2nd round: 1 completed, 12 box jumps finished
3rd round: 2 completed, 200m row finished

Power clean cluster 2.2.2 x3 w/ 2 min. rest (10 seconds between 2s) @ 105-115-125

For time (6 min cap):
5-1 reps of:
Power clean (115)
CTB pullups
--3:07

2 min rest (actually 5 min rest because I finished early)

For time (6 min cap):
500m row
15 burpees
500m row
15 burpees
--Got capped at 453m into the 2nd row. My quads were DEAD -- probably from 2 days in a row of heavy front squats. Ready for a day off.

Front squat 4-3-3-3-3 @ 105-115-135-145-145 w/ 3 min rest

Then:
6 min AMRAP:
10-1
Push press @ 65
Strict chinup (w/ small band)
---I got through the round of 8s, +7pp +3cu

2 min rest

6 min AMRAP:
40 double unders
20 walking lunges
7 hspu (hands on floor, head to 1 mat, this was super easy)
---3 rounds

Good day! Front squats were hard since I just did them yesterday, lunges were SUPER hard after front squats, but it all felt good. Handstand pushups were just waaaaay too easy w/ my hands all the way down on the floor. I've been going off of 25 lb plates for the past year or so when I haven't had the gymnastics mat -- I think I'll go back to that, it's significantly more difficult.

Warmup:
500m row
Acceleration warmup
Barbell complex

Workout:

Front squat 5-3-3-3-3-3-3-3 @ 85-115-120-125-130-135-140-145 w/ min. rest

Overhead squat 5-3-2-1-1-1-1-1-F @ 35-55-65-75-85-95-105-110-115
Failure was due to wrist. Dang.

3 min AMRAP:
1-3 ladder of:
strict chinups
ring dips
2 ladders + 2 reps
1st ladder Rx, 2nd ladder w/ small band on both

Warmup:
500m row
2 times through the following:
4 pistols per leg (w/ vertical bar support)
5 front squat @ 45, 75 lbs
5 back squat @ 45, 75 lbs
8 ring rows

Workout:
Back squat 5-5-5-3 @ 95-125-145-175 w/ 3 min rest
**was supposed to be 5-5-5-4-3 but my back lost form on the 3rd rep at 175 so I stopped

5-1 ladder, 6 min. time cap of:
Squat clean @ 105 lbs (dropped to 85 lbs after first 4 reps)
Strict chinups (added smallest band after 1 rep)
Strict ring dips
Got 4 reps into the round of 3s

Eff. What a shitty morning. There was also a 10-1 ladder of wallballs and pullups that I bailed on. Just not feeling it today. I didn't eat well last night and have had shitty sleep lately. And also I'm just weaker and heavier than usual right now. Need a lifestyle readjustment. Get on your horse.

Warm up:
Twice through the following:
3 kb clean & press per arm @ 12kg
10 pullups
10 situps
5 kb front squats @ 12kg
5 kb push press @ 12kg

Workout:

Twice through the following:
3 min AMRAP
- 25 double unders
- 150m row
- 3 handstand pushups
3 min rest
3 min AMRAP
- 5 thrusters @ 65 lbs
- 5 pullups
- 5 situps
3 min rest
3 min AMRAP
- 5 kb clean & press per arm @ 12kg
- 10 walking lunges
3 min rest

A) 2+4 / 2+1 (got stuck on 1st round of double unders in the 2nd set)
B) 3 / 3
C) 3 / 3+6

Pullups are way harder than they used to be. Efffff.

Warmup:
400m row
Some stretchy things
2x:
3 bear complexes @ 35-55
10 ring rows
5 toe to bar

Back squat 5-5 @ 85-105


Workout:
Back squat 10-10-10 @ 105-115-120 w/ 3 min rest

Then max 1-5 ladders in 6 min of:
handstand pushups
CTB pullups

1 ladder + 3 reps

Then:
15-12-9
Power clean (75 lbs)
Burpees
5:57

Warmup:

500m row

3x:
3 deadlift (35-65-95)
3 hang power clean (35-65-95)
3 front squat (35-65-95)
6 ring pushups
10 seconds L-sit

3x:
5 burpees
10 squats
15 seconds rest


Workout:
Elizabeth
21-15-9
(Power) Clean (95 lbs)
Ring dips (w/ 2nd smallest band)
9:00 -- This is technically a PR since I've never done Elizabeth before, but it was pretty weak, plus it was modified. Need to get my ring dips back.

Warmup:

3x:
50 single unders
5 candlestick roll
5 divebomber pushup

5-10-15-20-15-10-5 unbroken double unders


Workout:
10 minute AMRAP of:
15 burpees
60 double unders

3 rounds + 15 burpees. Did this in a new pair of Nike Frees -- my feet hurting was my biggest limiting factor.

Murph Day!!

1 mile run

Then, broken up however you want:
100 pullups
200 pushups
300 squats

Then 1 mile run


48:41 -- PR!!

I settled into a rhythm of 4 pullups - 4 squats - 4 pushups - 4 squats - 4 pushups - 4 squats for each round, and that seemed to work for me. Pullups were, for the first time ever, not my limiting factor!

3 rounds for time of:
5 push press @ 95 lbs
10 toes-to-bar
5 burpees
rest 2 minutes
0:54, 0:46, 0:45

Then max ladders (1-3) in 8 minutes of:
strict chinups
handstand pushups
4 ladders + 4 reps

Front squat 5-5-5-5-5-5 @ 35-85-105-135-135-135 w/ 2 min rest

Then hang squat clean 3-3-3-3-3-1 @ 85-105-115-115-125-135 w/ 2 min rest

Then 3 rounds of:
20 unbroken Russian kb swing
90 sec rest

Shoulder press: build to heavy single - 12 minutes
8-5-3-1-1-F-F @ 35-55-75-85-95-100-100

Then max ascending ladders (1-3) in 8 minutes of:
ring dips
strict chinups
handstand pushups
3 ladders + 3 reps

200m sprint
10 burpees
rest 60s
300m run
15 jump squats
rest 75s
400m run
20 pushups
rest 90s
400m run
25 squats
rest 90s
300m run
rest 75s
200m sprint
rest 60s
40 bicycle abs

6 rounds of:
200m run
30 seconds rest

Then 50-40-30-20-10 abmat situps w/ 30 seconds rest

3 rounds of:
3 push press @ 105 lbs + 10 sec rest
max ring dip (w/small band) + 90 sec rest (10-8-8)
max strict chinups + 10 sec rest (5-4-4)
max hspu + 90 sec rest (5-5-5)

Then 3 rounds of:
30 seconds max box jump (20")
90 seconds rest
25-28-27

Back squat 10-5-3-3-2 @ 45-135-155-175-205

Deadlift 10-5-3-3-3 @ 45-135-185-205-225

10 rounds of:
5 kipping pullups
10 pushups (last 5 rounds did knees pushups)
15 squats

3 rounds of:

300m run
100m jog
200m sprint
45 second plank
200m sprint
45 second plank
3 min rest

3 rounds for time:
15 push press @ 65lb
15 ctb pullups (medium band)
400m run

Track!

200m sprint
rest 60s
300m run
rest 75s
400m run
rest 90s
400m run
rest 90s
300m run
rest 75s
200m sprint
rest 60s

4x twice up the stairs, skipping a step

3 rounds of:
20 seconds push press @ 65lb
20 seconds pullups
rest 2:30
12/8 - 13/7 - 14/9

Then 3 rounds of:
40 seconds burpees
rest 2:30
14-14-14

Then max ladders in 5 minutes (1-3):
toe-to-bar
hspu
3 ladders + 1 ttb

Squat clean: build to a heavy single - 12 minutes
3-2-1-1-1-1 @ 85-115-125-135-145-150(PR!)

Then 7 minute AMRAP:
3 push press @ 65lb
3 ctb pullups
3 box jumps (24")
6 push press @ 65lb
6 ctb pullups
6 box jump (24")
9 push press @ 65lb
9 ctb pullups
9 box jump (24")
12 push press @ 65lb
12 ctb pullups

Warmup:
500m row (2:07)
10 squats
50 jumprope
some handstands and stuff

for time:
800m run (3:27)

rest 5 minutes

Then Annie:
For time:
50-40-30-20-10
double unders
situps
6:51 -- situps were damn slow tonight.

Warmup:
400m run

3 rounds of:
2 Turkish getups per side (12kg)
5 1.25 goblet squats (squat, then at the bottom come up a quarter, bounce back down and bounce out of the bottom) (12kg)
5 strict pullups
5 one-legged glute bridges per side


Workout:
10 minute AMRAP of:
10 kb swing (16kg) (American)
10 wall balls (14lb)
10 burpees

4 rounds + 15 reps

Warmup:
400m run
PVC Burgener warmup

3 rounds of:
5 overhead squats @ 35-55-65
8 spider pushups
3x 10s hollow body rock


Workout:
Overhead squat 3-2-1-1 @ 85-105-120-125 (PR!!!) w/ 90 sec rest
Max ring pushups 12-10-10 w/ 90 sec rest

Then 3 rounds of:
10 ring dips (small band)
3x barbell complex (power clean, front squat, hang clean, clean) @ 105

Warmup:
400m run

3 rounds of:
200m row
3 deadlifts, 3 power cleans, 3 push jerks @ 35-65-65
10m walk
3x 10s plank, 10s rest


Workout:
Deadlift 5-3-2-1-F-1 @ 85-155-205-255-265-260

Then 5 rounds for time of:
5 CTB pullups
5 narrow pushups (in lieu of ring dips, shoulder was hurty)
6 handstand pushups

11:07

Warmup:
400m row
3 rounds of:
5 kb snatch L (12kg)
5 kb snatch R (12kg)
5 squat jumps
5 pullups 30X1
10m spider crawl


Workout:

6 rounds of:
30 sec wall ball (14 lb)
30 sec rest
30 sec russian kb swing (16 kg)
30 sec rest
30 sec burpees
30 sec rest

wb: 15-12-10-12-11-11
kb: 19-19-19-20-19-19
b: 8-9-9-9-9-10

Warmup:
3 rounds of:
45 sec jump rope
10 ring row
Shoulder press 12-8-6 @ 35-45-55
10 V-ups

Workout:

Shoulder press 3-2-F-1 @ 65-85-95-90 w/2 min rest
Chinups max 5-5-4 w/2 min rest

Then 10 minutes AMRAP:
7 strict pullups
30 double unders

4 rounds + 4 reps

15 minute AMRAP:
10 power cleans @ 65lb
10 wall balls @ 10lb
5 burpees

7 rounds + 13 reps

Hang power clean: 3-3-3-3 @ 105-115-115-115 w/10 sec rest
+
Box jump: 3-3-3-3 (30") w/2 min rest

Then back squat: 5-5-5 @ 135-155-165 w/3 min rest

10 rounds of:
30 sec row @ high effort
30 sec row easy

Then 10 rounds of:
30 sec double unders
30 sec rest

Then 10 rounds of:
30 sec 5 pullups + max pushups
30 sec rest


2183 m total
+
44-37-38-34-42-34-38-35-25-37
+
(pushups) 6-5-6-5-6-7-7-6-7-7

5 rounds for time of:
10 thrusters @65lb
10 burpees
rest 3 minutes

0:56
1:03
1:15
1:11
1:07

Warmup:
500m row

3 rounds of:
5 deadlift (@35, 55, 65)
5 hang power clean
5 push jerk
5 dive bomber pushups
3x5sec supermans


Workout:
Deadlift 5-5-3-3-3-3 @ 125-155-175-200-210-220

10 minutes AMRAP:
10 russian kb swing @ 12kg (Rx was 16)
5 overhead squats @ 35lb (Rx was 65)
10 box jumps (20")

7 rounds + 10 reps
Massively scaled because I donated blood yesterday

Shoulder press 10-10-8-6-4-2 @ 35-35-65-75-80-85 w/2 min rest

Then 3 rounds for time of:
10 burpees
10 toe to bar
20 seconds row @ high effort (88-88-89 meters)
rest 2:30 minutes

1:45, 1:42, 1:38

Hang squat clean: build to tough single quickly - 12 minutes
5-5-3-2-F-F-F-F @ 85-115-125-135-145-145-145-145

Then: on minute, every minute, for 16 minutes:
odd - 5-7 strict pullups (4+1, 3+1+1, 3+1+1, 3+1+1, 3+1+1, 3+1+1, 3+1+1, 3+1+1)
even - 5-7 strict dips (w/medium band) (7,7,7,7,7,7,7,7)

Last plyos day for a while!

last sprint day for a while!

Last sprint workout before tryouts!

10 minutes AMRAP of:
5 push press @ 75 lbs
10 deadlift @ 75 lbs
15 box jumps (20")

7 rounds + 15 reps

Plyooos!

Acceleration sprints! Funnnn!
19mph!!!!

CrossFit Games Open WOD #1

In 17 minutes I got through:
40 burpees
30 snatch @ 45 lbs
30 burpees
30 snatch @ 75 lbs
7 burpees

did not complete:
13 burpees
30 snatch @ 100 lbs
10 burpees
max reps snatch @ 120 lbs

Snatch 5-5-3-3-3-2-2-1-1-F-1-F-F-F-1-F @ 35-45-65-70-75-80-85-90-95-100-100-105-105-105-105-110

PR @ 105!!

PM: Acceleration plyos. Easily pogoed over 4 blocks laterally w/cords, and got over 5 w/ a pause. Great day.

Power Clean (touch & go) 5-5-5 @ 85-105-115 w/ 2 min rest

Then for time:
10-9-8-7-6-5-4-3-2-1
kb swing (24kg) (American)
Box jumps (20")
8:12

For time:
1k row
50 hand-release pushups
25 handstand pushups

16:19
Finished the row in 4:17. Pushups in 4-5 min. Had 24 hspu done at 15:44 and failed twice before hitting the last one. Chooooked.

Front Squat 5-3-2 @ 85-105-125
90 sec rest
kb swing (16kg) (American) 15-15-15
90 sec rest

Then for time:
9-8-7-6-5-4-3-2-1
Deadlift @ 135
Box Jumps (20")
7:09

Handstand pushups (sub for push press) 6-4-2 w/ 2 min rest

Then 3 rounds of:
60 sec - C2 row (calories)
30 sec - rest
60 sec - handstand pushups
30 sec - rest
60 sec - double unders
30 sec - rest

16-16-17
18 (push press @55) - 7 hspu - 8 hspu
54-60-73

Nice to have a constant improvement on these

9-8-7-6-5-4-3-2-1 of:
Deadlift @ 165
Pushups
Situps
Situps (again, I wanted to double them)
Pullups

13:06
Goal was to stay on the bar for every pullups set, which I achieved.

Squat Clean 1.1.1 @ 115-125-130; w/ 3 min rest (15 sec between tempo reps)

Then 7 rounds for time of:
5 power clean @ 95
10 walking lunge

5:05

Push Press/Jerk 2.4 @ 105-105-105
90 sec rest
max ring pushups 10-6-6
90 sec rest

Then max rounds in 8 minutes of:
5 hspu
10 box jump, 24"
5 ring dips
25 double unders

3 rounds

10 minutes Overhead Squat - build to heavy single
10-10-10-2-1-1-1-F-F-F @ 35-55-65-85-95-105-115-125-125-120

Then 3 rounds of:
60 sec - max kb swing (16kg) (American)
rest 15 sec
60 sec - max double unders
rest 15 sec
60 sec - max row (meters)
rest 2 minutes

26-24-25
50-61-73
246-240-253

PM Workout:

For time:
9-8-7-6-5-4-3-2-1
Power Clean @ 95
Ring Dip descents
12:04

10 minutes Snatch Balance tech work
3-3-3-3 @ 45

Then Back Squat waveload: 3-3-2-1-3-2-1 @ 115-145-165-185-165-185-195 w/ 2 min rest

Then 3 rounds of 15 unbroken burpees w/ full recovery

Hang Squat Clean: build to heavy single quickly - 10 minutes
3-3-1-1-1-1-1 @ 35-85-105-105-125-135-140 (PR!)

Then Back Squat waveload: 4-3-2-4-3(2+f)-2 @ 155-170-185-160-175-175; w/ 2 min rest

Then 8 minute AMRAP of:
5 hang power clean @ 85
5 box jumps (24")
5 pullups

7 rounds total

Overhead Squat: work to heavy triple - 15 minutes
5-5-3-3-3-3-3 @ 35-55-75-85-95-105-110

Then 3 rounds for time of:
500m row
50 double unders
10:40

Push Press/Jerk 1.2 @ 35-85-105-115-125 w/2 min rest
Then max hspu in 3 minutes (9)

Then 3 rounds for time of:
25 kb swing (24kg)
15 pullups
10 dips (small band)
8:18

Deadlift 5-5-5-4-3-2 @ 105-125-195-205-215-235 (2-rep PR!) w/ 3 min rest

Then for time:
30 hang power cleans @ 105
60 walking lunges
30 calorie row (481 m)
6:54

AM:
Shoulder press + push press 3x 1.3 @ 85 w/3 minutes rest

Then max ascending handstand pushup ladder (1-3) in 6 minutes
(3 ladders + 1)

Then for time:
15-12-9
overhead squat @65lb
toes to bar
C2 row calories
11:06 (TTB was wicked slow, had trouble staying on the bar)


PM:
Back squat 6-4-2-6-4-2 @ 135-145-155-145-155-165

AM:
5 rounds for time of:
15 kb swing (24kg)
50 double unders
8:21 (slow as balls. zero rounds unbroken for double unders)

PM:
Acceleration plyos

Power Clean 3-3-3-3-3 @ 105-115-125-130-135(PR!!) w/ 90 sec rest

Then 8 rounds of:
3 deadlift @ 185 lbs
6 toes to bar
8:43 -- Slow due to heavy ass deadlifts.

Acceleration treadmill 2-3

Then went straight to the box. Yikes.

Shoulder Press / Push Press 4x2.4 @ 85 w/ 3 min rest

Then 4x max Ring Dips 30X1 w/ 2 min rest: 3-3-2-2

Then 2 rounds of:
20 goblet squat @ 16 kg
15 pushups
10 pullups
50 double unders
7:55

Rx was 3 rounds, but I was pretty beat coming off of the tread workout so I ended early. Missed a lot on the double unders, and pushups were slow. Pullups were surprisingly not difficult at all.

Back Squat 3-3-3-3-3 @ 125-135-145-155-165 w/ 3 min rest

Then 4 rounds of:
10 hang power clean @ 95 lbs
10 burpee box jumps (20")
10 pullups
2 min rest

1:49, 2:07, 2:17, 2:48

Rx was 3 min rest, but I was feeling ambitious. Maybe a little overzealous here...was obviously pretty tanked by the end.

10 minutes snatch balance tech work:
3-3-3-2 @ 35-55-65-65

Then for time:
10-8-6-4-2
overhead squat @ 75 lbs
toe to bar

4 rounds of:
3 floor press @ 85-95-105-115
15 second rest
Max ring dips @ 30X1: 2,2,2,2
15 second rest
8 pullups (max CTB + regular): 5/3, 4/4, 4/4, 2/6
3 min rest

Then for time:
50 double unders
25 kb swing @ 16kg
50 double unders
25 box jumps (24")
50 double unders
25 kb swing @ 16kg
50 double unders
25 calorie row

Hang clean: build to tough triple - 12 minutes
35-85-95-105-115-125

Then back squat 6-6-6 @145 w/3 min rest

Then 5 rounds of:
10 pullups
90 seconds rest