Every 90 seconds:
5 push jerk @ 65-85-105

Every 2 minutes:
3 pullups @ 70X1

For time:
75 cals assault bike
8:41

Every 2 min:
3 squat clean + 2 front squat @ 85-95-105-115-125

Then for time:
3 rounds of:
75 double unders
20 pushups
20 shoulder to overhead @ 55
12:01

12 Days of Christmas!

Performed like the song

1 Clean & Jerk @ 125
2 Deadlifts @ 125
3 Burpees
4 Pullups
5 Box jumps @ 20"
6 Wall balls (14 lbs 9')
7 Russian kb swings @ 16kg
8 Dips
9 Pushups
10 Hip Extensions
11 Abmat Situps
12 Front Squats @ 125

34:55

3 rounds of:
20 seconds/arm clock stretch
20 seconds/arm bottoms up waiter walk @ 15 lbs

Every 2 minutes:
3 power snatch + 3 overhead squat @ 65-70-75-80

Then 10 min AMRAP:
200 Double Under buy-in
Max unbroken thrusters, 5 burpees if the barbell hits the ground
7-8-6-4 (+15 burpees)

Then Assault Bike:
9 rounds of:
15 seconds hard work
90 seconds recovery easy pedal
104 calories total

5 Deadlift @ 125-155-175-195-200-205-210 w/ 90 seconds

Floor press 10-8-6 @ 55-75-90 w/ 90 seconds <-easy

Then for time:
21-15-12-9-6-3
Shoulder to overhead @ 85
Pullups
12:42 <-slow, I just donated blood

Every 2 minutes:
3 squat cleans + 3 front squats @ 85-95-105-110-115

Then 2 rounds of:
4 minutes AMRAP / 2 minutes rest:
10 power snatch @ 55
5 burpee box jumps
- I did 5 rounds total

3x every 90 seconds:
5 push jerks @ 85-105-105

3x every 90 seconds:
3 pullups w/ 5 second descent

+ 5921m row in 25 minutes, partnered w/ Will P. & swapping out as needed

9x:
15 seconds assault bike
90 seconds rest
(101 total cals)

5 min bike warmup (51 cals)

Clean & jerk 2-1-1-1-1-F-F-1 @ 85-115-135-145-150-(155)-(155)-155

Back squat 3-3-1-1-1-1 @ 135-145-165-185-195-205

Assault bike
6 rounds of:
15 sec hard (~70-80 rpm)
45 sec soft (~50 rpm)
(64 cals total)

3 rounds of:
10 sec hard
50 sec soft
15 sec hard
45 sec soft
20 sec hard
40 sec soft
3 min rest
(31-32-35 cals)

Partner workout for time (equal split w/ Erin):
100 pullups
500m row
100 russian kb swing @ 16kg
500m row
100 box jumpover @ 20"
500m row

18:43

Deadlift 5-3-1-1-1-(1F)-(1F) @ 125-175-215-245-265-(285)-(275)

Shoulder press 5-5-2-1-1-(1F) @ 35-65-85-95-105(PR tie!)-(110)

60 sec assault bike max cals - 19
4 min rest
60 sec assault bike max cals - 18

Power snatch: build to 1RM in 12 minutes -- 100 lbs

"Fran"
For time:
21-15-9
thruster @ 65lb
pullups

7:40

Pushup / Situp Ladder of Doom

20 pushups
1 situps
19 pushups
2 situps
18 pushups
3 situps
.
.
.
1 pushup
20 situps

19:47 (PR!)

2 clean + 5 split jerk @ 85-95-105-115

2x 6/leg kb RDL @ 20 lbs

14 min AMRAP:
30-20-10:
row cals
goblet squat @ 16kg
box jump @ 20"

0 rounds + 159

"The Seven"
7 rounds for time:
7 hspu
7 thrusters @ 95lb (scaled to 75)
7 knee to elbow
7 deadlift @ 185lb
7 burpees
7 kb swing @ 24kg
7 pullups

Time cap 40 min
5 rounds + 10

4x:
minute 1 - 8 cal row
minute 2 - 6 hspu
minute 3 - 6 ctb pullups
minute 4 - 10 wall ball @ 9', 14lb

4x:
minute 1 - 30 sec max pushups (8-8-8-8)
minute 2 - 30 sec max american kb @ 16kg (16-16-16-16)

2 min rest

4x:
minute 1 - 30 sec max dip (5-5-5-6)
minute 2 - 30 sec max kb ground to overhead @ 16kg (8-8-8-8 per arm)

Hip mobility
Shoulder mobility

Helen:
3 rounds of:
400m run
21 American kb swing @ 16kg
12 pullups

13:03

Back squat 5-5-3-2-2-2-2 @ 35-85-125-155-175-185-195 (PR tie!)

Every 90 seconds:
2 shoulder press + 1 push press @ 85-90-95

3 rounds of:
2 min AMRAP:
30 double unders
8 thrusters @ 65
1 min rest / pick up where you left off

5 rounds + 18

4x:
min 1: 8 cal row
min 2: 10 wall ball @ 9', 14lbs
min 3: 6 CTB pullups

2 min rest

4x:
min 1: 20 sec max HSPU (5-3-2-3)
min 2: 8 burpees

2 min rest

4x:
min 1: 30 sec max hand release pushups (11-11-11-12)
min 2: 8 cal assault bike

1k row warmup in 4:27
Burgener warmup @ 45, 65

Squat Clean 3-3-3-3-3
@65-95-115-125-130

Deadlift 5-5-5-5-1
@165-195-215-225(PR!!)-245

Stability ball
50x 10lb med ball rotate situps

1k row
4:00 fish game

8 min EMOM:
min 1: 30 sec lacrosse ball stuff
min 2: 30 sec elevated pigeon stretch

8 min EMOM:
min 1: 30 sec lacrosse ball stuff
min 2: 30 sec banded chest stretch

For max reps:
4x:
1 min assault bike cals
1 min abmat situps
1 min row cals
1 min single unders
590

4x every 2 min:
1 clean + 4 jerks @ 85-105-105-105

3x every 2 min:
6 per leg kb RDL @ 12kg

21 thrusters @ 85
9 ttb
15 thrusters
15 ttb
9 thrusters
21 ttb
11:06

Back squat 8-5-3-3-1-1-1 @ 85-115-135-165-175-185-200

35 GHD situps (face up)

Row ~1-1.5K
- 100 Darts Game darts
- 1x 4:00 Fish Game

4x every 2 minutes:
Power Snatch 1-1-1 @ 85

3x every 90 seconds:
6 Zercher squats @ 85

DT:
5 rounds of:
12 deadlift @ 105
9 hang clean @ 105
6 push jerk @ 105

11:27 PR!!!

5 rounds of:
7 push press @ 65
7 squats
7 ring rows
7 squats
7 ttb
7 squats

12 min EMOM
min 1: 30 double unders
min 2: 8 burpees
min 3: 6 hspu

For time:
4 rounds of:
32 double unders
16 alternating pistols to 24" box (right knee is real bad)
12 goblet squats (@16-16-12-12kg)
8 burpees

10:20

5 min / 40 cal assault bike

Pullup strength test (rehab)

4 rounds of:
10 squats
5 burpees
8 ttb
4 burpees
6 pullups (green medium band)
3 burpees
90 seconds rest

1:50
1:34
1:34
1:49

Partner workout with Erin!

400m run
max russian kb @16kg while partner runs
400m run
max wall ball @ 9', 14 lbs while partner runs
400m run
max double unders while partner runs
400m run
max goblet squat @ 12kg while partner runs

52-22-84-25

Clean & Jerk 1 @ [25-35-45-55-55]-59-61-61-61-62 kg (137 lbs)

8 min EMOM
min 1: 40 sec max cal row (9-9-7-9)
min 2: 3 touch and go power cleans @ 45kg + 15 double unders

4 rounds of:
3 min AMRAP
10 cal row
8 ring pushups
6 box jumps @ 20"
+2 min rest

(2+0, 2+0, 2+1, 2+1)

24 min EMOM:
min 1: 40 double unders
min 2: 8 shoulder press @ 35
min 3: 7 ttb

24 min EMOM:
min 1: 10 burpees
min 2: 10 pillar-assisted squats
min 3: 7 ring rows

24 min EMOM:
min 1: 8 burpees / 30 double unders (alternating rounds)
min 2: 12 kb swing @ 24kg
min 3: 4 kipping hspu

20 min EMOM:
min 1: 12 burpees
min 2: 40 double unders
min 3: 10-10-1-4-4 thrusters @ 45
min 4: 8 TTB

20 min EMOM:
min 1: 10 cal assault bike
min 2: 25 sec wall sit
min 3: 8 box jumps @ 20"
min 4: 8 ring row

20 min EMOM:
min 1: 8 wall balls @ 9', 20 lbs
min 2: 8 cal row
min 3: 12 kb swing @ 24kg
min 4: 4 kipping hspu

8 minute AMRAP:
130 single unders
8 wall balls @ 10', 14lbs
6 TTB
4 step ups @ 20"
(3 rounds + 133)

4 min rest

8 min AMRAP:
200m run
12 Russian kb @ 16kg
8 ring rows
4 overhead squat @ 85
(3 rounds + 200)

4 min rest

8 min AMRAP:
12 cal assault bike
10 goblet squat @ 16kg
5/arm kb thruster @ 16kg
5 burpees over kb
(2 rounds + 7)

4 min rest

8 min AMRAP:
30 double unders
1 track length farmer carry @ 2x24kg
6 GHD situps
2 skin the cats
(3 rounds + 31)

+ 20 min assault bike

A time cap (~20min) for:

10 rounds of:
25 squats
20 situps
15 pushups
5 pullups
5 dips

6 rounds + 6 squats

Back squat 5-2-1-1 @ 85-135-155-165
Back squat 2-2-2 @ 165

8 min EMOM:
1 clean @ 85-95-105-115-125-135-145-150

12 min AMRAP:
200m row
10 wall balls @ 14 lbs 9'
8 ttb
6 burpees to 6" target
4 tng snatch @ 85

3 rounds + 203

For time:
2k row
500 double unders
100 calorie assault bike

37:11 wtf (compare to April 23, 2016)

Overhead squat 5 @ 35-45-55-75-85

Amanda (modded)
3 rounds of:
Ring row 18-14-10
Squat snatch @ 65 10-7-5
8:30

Every 2 minutes:
1 clean and jerk @ 85-95-105-115-125-130-135-140-145-150(f)

28 alternating pistols to green band @ 2'6"
15 power cleans @ 80

15 push press @ 80

2 min row for calories - 32

2 min rest

2 min AMRAP:
10 burpees to 6" target
5 wall balls @ 20lbs, 10'
(25 reps)

2 min rest

2 min AMRAP:
5 handstand pushups
5 kb swing @ 24kg
(22 reps)

2 min rest

2 min AMRAP
15 double unders
2 bar muscle up (attempts. sigh)
(15+ F-F-F-F)

2 min rest

2 min row for calories - 31

Split jerk 3-3-3-1-1-1 @ 35-65-85-115-125-135

8 min EMOM:
8 unbroken ttb

For time:
20 hang power cleans @ 115
2:15

(Rx was power cleans @ 145, scaled for quad tendon pain)

Back squat 5-3-1-1-1-(F) @ 85-135-175-195-205-(215)

3 rounds of:
3 pendlay row 31X2 @ 95
60 sec rest
6/arm Arnold press 30X1 @ 20-25-25
2 min rest


2 rounds of:
3 min AMRAP
10 clean and jerk @ 65
8 ttb
(2 rounds + 3, 2 rounds + 3)
2 min rest
3 min AMRAP
10 hang power snatch @ 65
8 kipping handstand pushups
(1 round + 10, 1 round + 10)
5 min rest

40 min Assault Bike @ easy aerobic
Every 5 min complete 30-45 sec plank on floor

Power snatch 3 @ 65-85-90-95-105(F)-100

For time:
25 squat snatch @ 77% (80 lbs)
4:20

Back squat 20X1 5 @ 125
Bailed on the rest of back squats and all the front squats because my knee was wonky

4 rounds of:
Close grip bench press 30X1 @ 5-3-1-5 @ 105-115-125-115
90 seconds rest
AMRAP DB curls @ 20 lbs 9-9-9-9
3 min rest


400m run

3 min AMRAP:
30 double unders
10 American kb swings @ 16kg
6 ttb
(2 rounds + 0 reps)

2 min rest

3 min AMRAP:
12 burpees
8 box jump / step down @ 20"
6 ttb
(2 rounds + 0 reps)

400m run

Clean deadlift + hang clean high pull + hang clean 2.1.1 @ 65-65-85-85-85
Behind neck snatch grip push press w/ 5 sec OH pause 2 @ 65-75-85-85

3 rounds of:
8/leg split squats w/ some cage assistance
8 front squats @ 65
60 seconds rest

3 of 45 wall walks, then realized the arm thing was hurting pretty bad on the initial pushup, so bailed on the rest

7x 30 second handstand hold against the wall

10 min muscle up work

10 min EMOM:
1: 16 wall balls @ 14lbs, 10'
2: 4 strict handstand pushups w/ 3 second descent

Bailed on Rx rowing because arm is hurting -- mobility instead.

Back squat 20X1 5 @ 125-150-160-160
Front squat 20X1 5 @ 115-125-135

3 rounds of:
5 Pendlay row 31X2 @ 75-85-85
60 seconds rest
8/arm Arnold press 30X1@ 15-20-20
2 min rest

5 min AMRAP:
35 double unders
5 power snatches @ 75
10 alt pistols (with some cage assist, knee felt super shitty for these)
(2 rounds + 38 reps)

rest 2 min

5 min AMRAP:
8 cal assault bike
8 hang squat cleans @ 75
4 kipping handstand pushups
(2 rounds + 5 cals)

Squat clean 1 @ 115-135-155-165(F)-160(PR!)-165(F)

Weighted pullup 1 @ 10-15-20-25-27.5-30-32.5(PR!)

5 min AMRAP:
strict handstand pushups
(8)

Back Squat 20X1 5 @ 125-135-145-145 w/ 3-5 min rest

Front Squat 20X1 5 @ 110-125-135-145(PR!)

4 rounds of:
30X1 close grip bench press 5-3-1-1 @ 85-95-115-135
90 seconds rest
31X2 6 preach db curls @ 15lbs
90 seconds rest

Snatch High Pull + Hang Snatch 2.1 @ 25-35-35-39-39-39kg

Push Jerk with 3 sec dip + 3 sec OH pause 3 @ 39-45-49-51-53kg

3 rounds of:
AMRAP-minus-2 ring dips (5-5-5)
60 seconds rest
10 GHD raises 31X0 w/10lb plate
2 min rest

4 rounds of:
2 lengths of track double kb front rack @ 2x16kg
60 sec ring plank
AMRAP-minus-3 ring pushups 3-3-3-3

10 min Muscle Up practice

10 min EMOM:
odd: 12 wall balls 14lbs to 10'
even: 2 strict handstand pushups w/ 3 sec descent to 1 abmat

5 rounds of:
Row 500m @ 1 sec faster than last week's pace
2:30 rest between rows, including 5 strict pullups each rest set

2:10.3
2:10.5
2:09.9
2:10.3
2:10.2

rest 5 min

5 rounds of:
Row 500m @ 1 sec faster than last week's pace
2:30 rest between rows, including 3 strict handstand pushups to 1 abmat each rest set

2:10.4
2:10.3
2:09.8
2:10.3
2:10.0

Back squat 20X1 5-3-2-2-1-1 @ 125-145-165-185-195-210 w/3-5 min rest

Front squat 20X1 5 @ 110-125-135-135 w/3-5 min rest

3 rounds of:
3 weighted pullups w/2 second pause at top @ 10 lbs
60 seconds rest
4 seated military press 31X2 @ 75
2 min rest

3 rounds of:
5 min AMRAP:
3 pillars down-and-back sprint
5 ctb pullups
2 pillars down-and-back sprint
5 ttb
1 pillar down-and-back sprint
5 handstand pushups

3 min rest between AMRAPs

3 rounds minus 3 hspu
3 rounds minus 2 hspu
3 rounds minus 3 hspu

30 min Assault Bike @ easy aerobic
- Every 5 min complete 30-45 sec ring plank

Ended at 211 calories with a full 30 minutes accumulated bike time

Power Clean TnG into Push Jerk 5-5-5-5-(3F) @ 85-95-105-115-(125)

8 min AMRAP:
Squat clean @ 90%
14 @ 150

5 min AMRAP
strict pullups
31

Then 2 rounds cool down:
6 min Jog
2 min walk

Snatch Deadlift + Hang Snatch High Pull + Hang Snatch 2.1.1 @ 25-35-37-37-39kg w/ 2-4 min rest

Push Press with 5 sec OH pause 3-3-3 @ 39-45-49kg w/ 1 min rest

3 rounds of:
AMRAP-minus-3 ring dips (5-5-5)
60 seconds rest
8 GHD raises 31X0
2 min rest

5 RFT:
2 lengths of track farmer carry @ 2x24kg
15 feet-elevated ring rows
AMRAP unbroken strict ttb (6-7-7-6-7)

17:41

25 minutes gymnastics play/work

5 sets-
Row 500m @ sustainable pace (within .5 sec each set)
2:45 rest between rows, including 5 strict pullups each rest set

2:13.0
2:12.0
2:11.5
2:11.6
2:11.0

rest 5 min

5 rounds of:
Row 500m @ same pace as previous set of 5
2:45 rest between rows, including 3 strict handstand pushups each rest set

2:11.6
2:11.4
2:11.3
2:11.5
2:11.2

Back squat 20X1 5 @ 125-135-135-135 (laying off because my knee feels pretty shitty after playing sports on wet sand all weekend)

3 rounds of:
3 weighted pullups w/2 second pause at top @ 7.5 lbs
60 seconds rest
5 Seated military press 31X2 @ 65
2 min rest

4 rounds of:
15 Wall balls 14lbs to 10'
12 TTB
15 Box jump / step down @ 20"
12 kipping handstand pushups

Back squat 20X1 5-4-4-4 @ 135-155-165-175
Front squat 20X1 5-5-5-5 @ 115
Shoulder press 5-5-5-5-3 @ 45-65-75-85-95(PR!)

500m row 1:54
Rest until 4:00
500m row 1:49
Rest until 7:30
500m row 1:49

Jerk Dip + Jerk Drive + Split Jerk 1.1.1 @ 85-95-105-115

10 min AMRAP:
15 cal row
12 pullups
(4 rounds + 0)

rest 2 min

Then 10 minutes work:
5 rounds for time of:
50 double unders
10 TTB
(RFT in 7:41)
+ Row at EASY pace with the remaining time

rest 6 min

10 min AMRAP @ 90%:
14 cal Assault Bike
8 thrusters @ 95
8 strict pullups (Rx was 2 rope climbs but I ripped during ttb so no dice)
(2 rounds + 7 calories)

Hang power clean from blocks 3-2-2-1-1-1 @ 25-35-45-55-60-63kg

Back Squat 20X1 5-3-2-2-1 @ 125-145-165-185-195 w/ 3-5 min rest

Front Squat 20X1 5 @ 115-135-135-135 w/ 3-5 min rest

For time:
10-9-8-...1 Unbroken pullups
3:35


Then 3 rounds of:
2 min max calorie assault bike
30 seconds max no-pushup burpees
10-12 min rest

23 cals + 9 reps
25 cals + 11 reps
26 cals + 12 reps

Granite Games qualifier #4

For time:
5-10-15-20-15-10-5
Overhead squat @ 75
TTB
13:18

Granite Games qualifier #3:

12 min AMRAP:
12 ctb pullups
8 deadlifts @ 165
12 handstand pushups
8 deadlifts @ 165

2 rounds + 20 reps = 100 total. Meh.

IT band pain today for basically everything I did, boo.

Jerk Dip + Drive + Split Jerk 1.1.1 @ 85-90-95-100-105

10 min work:
32 cal assault bike
40 box jumps w/ step down @ 20"
40 shoulder to overhead @ 65
20 cal bike

3 min rest

10 min work:
500m row, then AMRAP:
3-6-9-12-15-... ascending ladder
Thrusters @ 65
TTB

500m +11 reps into the round of 15


Then for time:
250m Row
15 KBS, american- 70/53#
25 burpees
15 KBS, american- 70/53#
250m Row

7:33

3 Above the Knee Hang Power Clean from Blocks @ 35-65-85-95-115-125-135

7 min EMOM:
5 TnG Power Cleans @ 85-105-115-120-125-135-135

5 min AMRAP:
6/hand KB OHS @ 12kb
8 ring pushups
4 L-sit chinups
2 rounds + 20 reps

rest 3 min

5 min AMRAP:
30 Double Unders
10 KB Thrusters @ 20lbs/hand
8 TTB unbroken
2 rounds + 40 reps

rest 3 min

5 min AMRAP:
10 OHS @ 65 lbs
8 chest to bar pullups
1 round + 13 reps

rest 3 min

5 min AMRAP:
10 power snatches @ 55
3 bar muscle ups
2 rounds + 2 reps

Granite Games Qualifier #2!

17 min AMRAP:
50 calorie row
50 wall balls 14 lbs to 9'
50 shoulder to overhead @ 85 lbs
50 step ups @ 20"

227 reps

Every 2 minutes:
2x [1 jerk dip + 1 split jerk] @ 85-95-105-110-115-120-125-130

Then 4 rounds of:
1500m row (~7:00, 7:00, 7:15, 7:00)
25 wall balls 20lbs to 10'
15 alt KB snatches @ 16kg
10 TTB
Clean & jerk 4-3-2-1 @ 125-130-140-145

52:18

This was maybe my worst day ever. Just no energy coming into this workout. A lot of not winning. Really only did half the workout.

Above the Knee Hang Power Snatch from Blocks @ 15-25-35-40-42-44 kg

Then 4 min EMOM:
5 TnG Power Cleans @ 105-110-115-120 lbs
5 burpees over bar

Then 8 min EMOM:
even: 10 TTB unbroken
odd: 30 DU unbroken

Then 2 rounds of:
8 cal Assault Bike
8 Front Squats @ 75
6 lateral burpee box jump overs @ 16"
Rest walk 3-4 min btw sets
1:29, 1:29

Back squat 20X1 5-5-2-3-1 @ 140-160-170-180-200 w/ 3-5 min rest -- this felt pretty okay, so maybe I should stop sandbagging my weights and lift with percentages a little truer to my actual 1rm

Front squat 20X1 4-4-4-4 @ 125-135-145-155

3x 3 min AMRAP @ 90%:
10 Deadlifts @ 75
8 Pullups
6 S2OH @ 75
4 Box Jump / step down @ 24"
2 min rest
pick up where you left off btw sets

6 rounds +14 reps. Was on the strugglebus with pullups in the first round but switched bars for the second and third rounds and did much better.

Jerk 5-3-3-2-2-1-3 @ 35-85-115-135-135-135-115

Then 10 min AMRAP @ 85%:
200m Run
5/arm KB Snatch @ 16kg
5 box jump on and overs @ 20"
3 Wall Walks

3 rounds +~100m

rest 5 min

10 min AMRAP @ 85%:
250m Row
8 Hang Power Cleans @ 75
8 ttb
8 S2OH @75

3 rounds

rest 5 min

10 min AMRAP @ 85%:
10 cal Assault bike
10 pullups
8 overhead squats @ 65

3 rounds +14 reps

Granite Games Qualifier #1
10 squat clean & jerk @ 85
15 burpees over bar
8 squat clean & jerk @ 115
15 burpees over bar
6 squat clean & jerk @ 145
15 burpees over bar
4 squat clean & jerk @ 175
15 burpees over bar
2 squat clean & jerk @ 200

I got 69 reps -- got to the 175 round, got the bar up to my rib cage but couldn't get under it. Would have been a killer PR, but oh well. Feeling pretty okay about this one.

3 rounds of
1k Row @ 5k Row pace
rest walk 1:1 (rest the amount of time you worked)

4:30.4
4:27.7
4:26.2

Split jerk: 1.1 8 @ 125 every two minutes

Then for time:
200 double unders
100 wall balls @ 14lbs, 10'
1 clean & jerk @ 130
100 double unders
50 cal row
3 clean & jerk @ 130
50 double unders
25 box jumps w/ step down (20")
5 clean & jerk @ 130
24:50

Back Squat 20x1 6-6-3-2 @ 140-160-180-190 w/ 3-5 min rest
Front Squat 20x1 4 @ 135-145-145-145 w/ 3-5 min rest

Then:
3 min AMRAP burpees to 6" target
- 37 burpees
2 min rest
3 min AMRAP row for cals
- every 45 sec: 8 pullups (3 sets- :45, 1:30, 2:15)
- 17 calories, barely had enough time to get back to the rower because my hands were pretty shredded from Murph.

30 sec Assault Bike @ 85% aerobic
30 sec Assault Bike @ easy spin
x24 sets
- rest 5 min after 12 sets

I did 87 cals in the first 12 minutes, 98 cals in the second. Not entirely sure where 85% is for me, so I went from hanging around / just below 60RPM in the first half to hanging around / just above 60RPM in the second half.

Murph:

1 mile run

100 pullups
200 pushups
300 squats
(partitioned)

1 mile run

~48:00, didn't really have an accurate clock for this one.

Back Squat 20X1 6 @ 135-155-160-160 w/ 3-5 min rest
Front Squat 20X1 5 @ 110-120-125-125 w/ 3-5 min rest

Then ~25 minutes of playing w/ Doc & Super G. We did a lot of stupid/awesome stuff. 4-Square w/ a med ball! Race walking! Monkey bars! Team wall ball passes! Agility footwork! It was a blast!

20 minutes morning rowing. Hit 4K in 19:28, 4118m total, 2:25.7 avg pace.

1 squat clean + 1 hang power clean + 1 jerk @ 85-105-115-125-135-115-125 w/ 2min rest
(had a weird shoulder thing happening in sets 2 & 3 so I backed off)

Then 4 rounds for time:
400m run
10 clean & jerk @65lb
40 double unders
10 ttb
18:15

Climbing yaaay!

Back squat 8-6-4-4 @ 20x1 @130-150-170-180 w/ 3-5 min
Front squat 5-4-3-3 @ 20x1 @125-145-155-160 w/ 3-5 min

Then 15 rounds of:
30 sec fast but easy spin (~60rpm)
30 sec rest spin (~30rpm)
105 cals total

1 Hang squat snatch + 2 overhead squat @65-70-75-80 w/2-3 min rest

4 rounds of:
2 close grip bench press @21x1 @ 85-95-105-115
60 sec rest
12 double kb front rack reverse lunges @ 12kg(x2)
2-3 min rest

Then for time:
50-40-30-20-10
Double unders
Burpees
19:48

For time:
40 cals assault bike
3:59

Then a 1k Row

Back squat 8-8-8-8 @ 20x1 @125-130-135-145 w/3-5 min
Front squat 5-5-5-5 @ 20x1 @95-105-115-135 w/3-5 min

8-8 Jefferson curl w/ 20 lbs

2 rounds of:
200m run
rest 2 min

3 min AMRAP:
5 push press @ 105
3 overhead squat @ 105
6 ctb pullups

6 min rest
(2 rounds +0, 2 rounds +0)

Immediately after those 2 rounds:
400m run

Morning row - was supposed to be 6k, but I cut it a little short because I donated blood last night
-- 4k in 18:51

Clean deadlift 3-3-3-3 @ 99-121-132-141 lbs w/2-3 min
1 Power clean + 1 hang squat clean @ 121-132-121 lbs w/ 2-3 min
Strict Press Cluster 2.2.2 @31x2 @55-77-77 lbs w/10 sec btw clusters, 2-3 min btw sets

2x 65 unbroken Russian kb swings w/ 16kg

1 round for time (Rx was 3, I wasn't feeling great):
200m Overhead Sand Bag Carry @ 80 lbs
10 kb Thrusters @ 16kg per hand
2 Rope Climbs @ 15'

Morning run: ~3.5 miles in ~33 minutes.

Ring kip swings 10-10-10
Ring kip to hip pulls 8-8-8-8-8

10x pullup pullovers (w/ ~20 failed attempts)

3x arch to hollow roll, 2 pillar lengths
3x seal walk, 3 pillar lengths

3 rounds of:
6x 500m row @ 2:20 w/ 2 min rest
5 min rest

2:21.9
2:18.9
2:18.8
2:19.1
2:19.0
2:19.7

2:19.6
2:18.3
2:18.9
2:19.4
2:19.2
2:18.6

2:19.1
2:19.3
2:18.7
2:18.5
2:18.1
2:16.9

Trodo!

Workout 1:
As a team of 4 with 2 athletes working at a time, 45 sec work/15 sec rest AMRAP:
rounds 1 and 2: burpees
rounds 3-10: assault bike for calories, row for calories
rounds 11 and 12: burpees

Workout 2:
For time:
Pair 1: 30 snatches @65
Pair 2: 30 snatches @65
Pair 1: 30 clean & jerks @65
Pair 2: 30 clean & jerks @65
Pair 1: 30 snatches @65
Pair 2: 30 snatches @65

Workout 3:
1 min AMRAP:
1rm Thruster (2 attempts) @ 125
max deadlifts @ thruster weight

Trodo practice!

Power snatch 8-7-5 @ 65
Power clean & jerk 5-5 @ 65
Power snatch 5-5-5-3 @ 65
Thruster 1-1-1-1 @ 65-85-115-125(PR!)-(130F)-(130F)

1 squat clean + 1 front squat + 1 thruster @ 55-85-105-115

20 minute AMRAP:
800m run
max front squats @ 95lbs
17-18-20

Flight Simulator:
10-20-30-40-50-40-30-20-10 Double unders, unbroken
5:31 (PR, technically)

3x EMOM:
min 1: 45 sec Paloff Press
min 2: 45 sec Renegade row @15-10-10lbs
min 3: 45 sec Russian twist w/ 15lbs
min 4: 45 sec dragon flags

5 rounds for time:
1 gym lap farmer carry @ 24-24-20-20-20kg
15 Russian kb swings @ ^
10 TTB
12:50

For time:
21 thrusters @ 65
3 rope climbs
15 thrusters @ 65
2 rope climbs
9 thrusters @ 65
1 rope climb
7:36

Assault Bike
10x 40s ~55RPM, 20s slow
--3.1 miles / 80 cals

3 rounds of:
10 pushups
30 second hollow hold
10 squats
20 situps

Morning run with Stitch, my doggie friend

Overhead squats 5-5-5-5 @ 65-75-85-85

3x EMOM:
min 1: 6 pendlay row @ 85
min 2: 6/side kneeling band rotation

5 rounds for time:
10 ttb
15 step ups
8 pullups
15 step ups
8 CTB pullups
--3 rounds + 50 reps + rip/quit @ 13:00

Track workout!!

20-40-60-80-60-40-20 sprint / jog back ladder
4x200m, walk back

Did not finish the workout because longer distances are silly a week before nationals.

6x 2 squat clean + 2 hang squat clean + 2 push jerk @ 77 lbs w/ 90sec rest

Fight Gone Bad:
3 rounds, 60 seconds per round:
Wall ball @ 9' (14lbs) (27-23-22)
Sumo deadlift high pull @ 55 (16-?-?)
Box Jumps @ 20" (?-?-?)
Push Press @ 55 (?-24-19)
Row for calories (12-12-12)
60 sec rest

266 (PR!!) Counted total reps, recorded individual rounds when I could

YAY CLIMBING DAY!!

6-8 min pistol practice

3 rounds, EMOM:
min 1: 45 sec seal walk
min 2: 45 sec banded wood chopper
min 3: 45 sec L-sit on parallel bar
min 4: 45 sec arch to hollow roll

3 rounds for time:
8 cal assault bike
20 goblet squats @ 16kg
10 ttb
5 pistols per leg w/ cage assist
--8:30

Snatch deadlift 4-4-4-4 @ 65 w/ 2 min rest

Push press 5-5-5 @ 75-95-105(PR?) w/ 90 sec rest

8 min AMRAP:
60 wall balls @ 9' (14lbs)
50 American kb swings (16kg)
40 step ups (20")
200m row
--was 3m short of 1 round wtf

Halting snatch deadlift 3-3-3 @ 85

8 min AMRAP:
150m row
5 handstand pushups
150m row
2 wall walks
--3 rounds + 150m + 2hspu

Yaaaaaaay Sunday!
400m row + Nemesis warmup

2 rounds EMOM, 30 seconds each:
Side plank
Other side plank
Hollow hold
Arch hold
V-ups (19,23 reps) (improvement from when I did this in October, yay abs!)

5-10 minutes rings false grip hold practice

Then 8 rounds of:
30 seconds hard assault bike (>60rpm)
15 seconds rest
(65 cal / 2.0 miles total)

Snatch tech work -- approach, setup, snatch deadlift, and hip hinge from hang. Props to Huong and Austin for all the pro-tips.

1k row warmup ~4:20
Foam rolling for dayyyyz

8 rounds of:
30 seconds row
15 seconds rest
(1177m total)

2x 30 sec handstand hold
5x 5 handstand pushups w/ 2 min rest

EMOM:
min 1-3: 20 sec L-sit hang
min 4-6: 20 sec bent knee hang

3 rounds of:
40 Russian twist w/ 10 lb medball
1 min rest

Snatch grip deadlift 8-6-4-4-4-4-4 @ 5-65-75-85-95-105-105 w/ 2 min rest

Strict press 5-5-5 @ 65 w/ 90 sec rest

Then, w/ no rest between:

3 minutes:
500m row
Max strict pullups (5)

3 minutes:
400m row (can't run yet because of the Sunday calf thing)
Max kipping pullups (10)

3 minutes:
25 burpees
Max CTB pullups (10)

Beach sprints!

Bike to beach
Nemesis warmup
4x 4 laps around 4 cones facing 1 direction (sprint, shuffle, backpedal, shuffle)
8x 5-10-5
5x 40yd sprint
massive calf cramp so had to quit early, sadface
Painful bike home

For time:
2k row (8:59)
500 double unders (~10:00)
100 calorie assault bike (~11:45)

30:45

2 power clean + 2 hang power clean + 2 thruster @ 85-105-105-110-110 w 2 min

Then 3 rounds of:
minute 1 - 4 touch-and-go power clean @ 125
minute 2 - 30 sec max cal row (10-12-11)

2 minute rest

Then 3 rounds of:
minute 1 - 4 touch-and-go hang power clean @ 110
minute 2 - 40 sec max double unders (66-57-63)

2 minute rest

Then 3 rounds of:
minute 1 - 4 thrusters @ 85
minute 2 - 50 sec max cal assault bike (12-11-12)

Plyo warmup w/ Nemesis

Then Tabata assault bike

Back squat 5-5-8-6-4-8 @ 35-105-125-135-155-135 w/ 2 min rest

3 rounds of:
30 sec - max pullups 6-7-6
20 sec rest
30 sec - max pushups 12-9-8
20 sec rest
30 sec - max air squats 17-19-21
20 sec rest

4 minute AMRAP:
6 front squats @ 75lb
6 American kb swing @ 12kg
(6 rounds)

2 min rest

4 minute AMRAP:
6 calorie row
6 burpees
(3 rounds + 6 calories + 4 burpees)

5 min rest

4 minute AMRAP:
6 Clean & Jerk @ 75
6 Box Jumps @ 20"
(3 rounds + 6 c&j + 3 box jumps)

2 min rest

4 minute AMRAP:
6 calorie Assault Bike
6 CTB pullups
(3 rounds + 6 calories)

3 rounds of:
minute 1 - 45 sec farmer carry w/ 24kg kbs
minute 2 - 45 sec front plank on rings
minute 3 - 45 power russian swing @ 16kg
minute 4 - 45 sec hanging L sit (grip strength struggle bus here)

Then 5 rounds / person (partner w/ Kate) for time:
0.5 mile assault bike
10 double kb front rack walking lunge @ 20 lbs per hand
10:something? I think? Didn't write this one down.

Beach sprint & agility workout w/ Katie!!

Then snatch tech work @ 65 lbs

10 min max calorie assault bike -- 93 cals

Then 400m row sprint race vs. Lydia (1:22)

Overhead squat 10-8-6-6 @ 35-65-85-85 w/ 2 min rest

3 rounds of:
minute 1 - 8 pendlay row @ 65 lbs
minute 2 - 6/arm 1/2 kneeling bottoms-up KB press @ 15 lbs

2 minute AMRAP:
30 double unders
8 deadlift @ 155lb
(2 rounds + 17 double unders)

60 sec rest

2 minute AMRAP:
30 double unders
6 deadlift @ 185lb
(2 rounds + 7 double unders)

60 sec rest

2 minute AMRAP:
30 double unders
4 deadlift @ 215lb
(2 rounds)

1 Power clean + 1 hang power clean + 1 thruster @ 95-105-115-125-130 (Thruster PR!) w/ 2 min rest

Then 8 minute AMRAP:
200m run
10 pullups
2 power clean + 1 hang power clean @ 95lb
(2 rounds + 250m + 8 reps)

3 minute rest

Then 8 minute AMRAP:
250m row
8 ctb pullups
6 thrusters @ 75lb
(3 rounds)

~10 minute rest

Then 8 minute AMRAP:
12 calorie assault bike
10 box jumps @ 20"
8 power clean & jerk @ 65 lbs
(2 rounds + 12 cals + 2 box jumps)

3 min rest

Then 8 minute assault bike cooldown

Back Squat 8-6-4-8-6-4-8 @ 35-85-115-125-135-145-135

Then bailed on the metcon because was not recovered from Murph.

Murph!
1 mile run

partition as needed:
100 pullups
200 pushups
300 squats

1 mile run

47:30 PR!!

Clean & jerk 3-2-2-1-1-1-F-F @ 85-115-135-145-155-165(PR!!)-(170)-(170 but got the clean up, PR!!)

Then 5 minutes AMRAP:
1-2-3-4-5-...
clean @ 115 lbs
lateral burpee over bar
6 rounds + 11 reps

Then for time:
500m row
90 sec rest
500m row
1:59.0, 2:03.5 (meh)

Floor press 8-5-2-1-1-1-F @ 35-65-85-115-135-145(PR!!)-(150)

Then 18 minutes AMRAP:
CrossFit Open 12.3
15 box jump @ 20"
12 shoulder-to-overhead @ 75lb
9 toes-to-bar
8 rounds + 0 reps -- technically a PR because I 1-repped this one in 2012 and haven't done it since. Woot!

Front squat 8-5-3-1-1-1-1-F @ 35-85-135-155-165-175-180(PR!)-(185)

Then for time:
"Fran"
21-15-9
thruster @ 65lb
pullups
7:25 PR!!!

Then 1 weighted pullup @ 20-26-28.5-(31F) lbs
Then 1 weighted chinup @ 26-28.5-30-(31F) lbs

5 min AMRAP strict chinups - 24
10 min rest
5 min AMRAP strict handstand pushups - 4 (+2 fails)

5 min assault bike @ 50 RPM

3 rounds EMOM:
min 1: 30 seconds seal walk
min 2: 15 seconds/arm KB OH situps @ 15 lbs
min 3: 30 seconds hollow body roll
min 4: 30 seconds 10 lb med ball situps

28 ft agility ladder x 10 things
3x each direction 5-10-5 drill

Tabata Assault bike -- 1.1 miles/39 calories total

3 rounds of:
30 double unders
20 overhead plate situps @ 15 lbs
10 pushups
8:22, 3rd round was knees pushups because of extreme shoulder fatigue

Then 75 unbroken double unders

Front squat 6-4-2-3-2-1 @ 35-85-135-155-160-165 w/ 2 min rest

Then 3 rounds of:
minute 1 - 45 sec max ring pushups 12-9-8
minute 2 - 3 shoulder press @ 85 lbs (3rd set failed after 2)

Then 4 rounds of:
minute 1 - 5 unbroken clean & jerk @ 95lb
minute 2 - 10 no-pushup burpees

Deadlift 5-3-1-1-1-1-1 @ 155-205-255-265-270-275-280 w/ 2 min rest

Then 3 rounds of:
minute 1 - 40 sec max seated barbell pullups 11-10-9
minute 2 - 40 sec alternating single arm kb press @ 15lbs 10-13-13

Then 10 min AMRAP:
5 front squat @ 95lb
5 lateral burpee over bar
5 front squat @ 95lb
5 toes to bar

4 rounds + 6 reps

CrossFit Open 16.5 aka 14.5

21-18-15-12-9-6-3 of:
Thrusters @ 65 lbs
Barbell-facing burpees

18:07. Improved upon 2014 score, but not by much. Plus pukey. Boourns.

Clean & jerk 1 @ 115-135-140-145-150 w/ 2 min rest

Then 4 min EMOM:
4 unbroken hang squat clean @ 85 lbs

Then for time:
"Grace"
30 clean & jerk @ 95lb
3:22 PR!!

Overhead Squat 8-5-3-3-1-1-F @ 35-65-95-115(PR!)-125-130-(135)

1 weighted pistol per leg @ 0-10-15-20 lbs

3 rounds of:
10 overhead squats @ 65 lbs
4 pistols per leg (alternating)
10 shoulder-to-overhead @ 65 lbs
8 burpees

7:04

Deadlift 5-3-1-1-1-1-1 @ 125-175-225-245-255-265-270 w/ 2 min rest

Then 3 rounds of:
minute 1 - 40 sec L sit kb press (16-15-17)
minute 2 - 40 sec chinups (7-7-7)


Then 4 rounds, increasing effort, of:
8 cal assault bike
10 box jumps @ 20"
12 thrusters @ 65 lbs
2-3 min rest

2:55, 2:07, 1:55, 1:46

CrossFit Open 16.4

13 min AMRAP:
55 deadlifts @ 155
55 wall balls @ 14 lbs, 9'
55 calories row
55 handstand pushups

I got 12 reps into the handstand pushups = 177 reps

Hip flexor sucking, so took it easy.

4 rounds, every 2 minutes:
2 clean & jerk @ 65 (tech work)

Then 4 minutes EMOM:
4 touch-and-go clean @ 65 (tech work)

Then 200 double unders in 3:46

every 90 sec:
minute 1 - 45 sec weighted plank
minute 2 - 45 sec partner leg throwdowns (left, middle, right)
minute 3 - 45 sec kb/db renegade row
minute 4 - 45 sec barbell roll-out

Then 4 sets for max reps:
4 minutes on / 2 minutes off:
row (for calories)
double unders
overhead walking lunge @ 25lb
*1 person per movement
*may alternate movements as needed within 4 minute time period
1270 reps total for my team of 3

3 rounds w/ 3-4 min rest of:
12 thrusters @ 65
8 wall balls @ 14 lbs, 9'
8 calories assault bike
8 wall balls @ 14 lbs, 9'
8 calories assault bike

3:36
3:26
3:28

3 rounds of:
6 min bike @ 85% w/ 90 sec rest
- 47 cal / 1.9 mi
- 44 cal / 1.8 mi
- 46 cal / 1.9 mi

8 min AMRAP:
12 cal row
10 ttb
8 shoulder to overhead @ 65lb
(3 rounds + 12cal + 2 ttb)

3 min rest

Then 8 min AMRAP:
8 cal assault bike
6 hspu
4 box jumps (24")
(3 rounds + 8 cal)

3 min rest

Then 8 min AMRAP:
14 wall ball @ 14lb
10 russian swing @ 16kg
2 clean & jerk @ 135lb
(3 rounds + 14 wall ball + 10 kb)

Front squat 8-5-4-1 @ 85-125-145-155 (was gonna do more, but feeling pretty fatigued. I blame the 3-day coffee drought)

Then 4 rounds Tabata double unders
30-26-17-13

CrossFit Open 16.3

7 minutes AMRAP:
10 power snatches @ 55
3 bar muscle ups

I got 3 rounds + 6 snatches = 45 reps. Woot I have a new ninja skill!

Bar muscle up practice aka OMG I GOT MY FIRST BAR MUSCLE UP!!

Then ~1.5 mile mostly running with Stitch.

Deadlift 6-4-2-2-2-2-2 @ 125-175-215-245-255-265-275 (PR tie, should have checked my PRs before setting my weights!)

Then 3 rounds of:
Min 1: 30 seconds seated overhead KB press w/ 20 lbs per arm
12-12-12
Min 2: 30 seconds chinups
8-6-6

Then Karen:
150 wall balls for time
9:00 PR!!

CrossFit Open 16.2!!

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans @ 85 lbs

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans @ 115 lbs

etc, stopping at 20 minutes, w/ squat cleans decreasing 2 reps & adding 30 lbs each round

Attempt #2: 2 rounds + 76 reps = 254. WAY better!

CrossFit Open 16.2!!

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans @ 85 lbs

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans @ 115 lbs

etc, stopping at 20 minutes, w/ squat cleans decreasing 2 reps & adding 30 lbs each round

Attempt #1: 1 round + 84 reps = 174. Meh.

5 min EMOM:
3 touch & go power snatch @ 85

Then 6 min AMRAP:
500m row Buy-In
+ [8 ttb, 8 burpees, 8 power clean & jerk @ 75]

500m + 2 rounds + 1 ttb

15 min EMOM:
Min 1: 4 pistols per leg w/ largest small band (smallest medium band? it was red) at mid-thigh height
Min 2: 30 seconds double unders
Min 3: 4 handstand pushups

Then Front Squat 8-6-4-5-4-3 @ 35-85-115-140(PR!)-155(PR!)-160(PR!) w/ 2 min rest

Then 3 rounds of:
Min 1: 5 dumbbell floor press @ 30 lbs per arm
Min 2: 45 sec ring pushups (11-9-10)

Then 8 min AMRAP:
80 wall balls @ 14 lbs
50 Russian kb swings @ 24kg
20 cleans @ 75 lbs

0 rounds + 80 + 50 + 4

CrossFit Open 16.1!!

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge @ 65 lbs
8 burpees over (facing) barbell
25-ft. overhead walking lunge @ 65 lbs
8 chest-to-bar pull-ups

6 rounds + 25ft + 1 burpee = 162

Was not super muscle-fatigued. Definitely wanted to vom though.

75 double unders
Power snatch 5-3-2-1-1-F-F-F @ 35-65-85-95-105-(110)-(110)-(110)
105 double unders
5 muscle up band transitions w/ 2 press outs
80 double unders
5 muscle up band transitions w/ 2 press outs
90 double unders
5 muscle up band transitions
50 double unders

3 rounds of:
Min 1: 30 sec hanging L sit
Min 2: 30 sec banded woodchoppers
Min 3: 30 sec strict TTB
Min 4: 30 sec Russian twist

Did 1 round and quads got reeeeeally cramped. Did only the woodchoppers after that.


Then "Pulling Annie Up":
50-40-30-20-10:
double unders
abmat situps
+10 CTB pullups between each round

11:16

12 minutes EMOM:
1: 4 pistols per leg w/ orange (smallish-medium width) band stretched across barbell rack at mid-thigh height
2: 4 hspu

Then 500m row for time
1:49.7 PR!!

Deadlift 5-5-3-2-1-1-1 @ 125-175-215-245-265-285-300(PR!!!!!!)

Speed deadlift 3-3 @ 215

Power shrugs 5-5 @ 175
Good morning 5 @ 125
RDL 5-5 @ 125

Shoulder press 5-3-2-1-F-1 @ 35-65-85-100-110-105

5 bar muscle up attempts, aka 5 chest-to-bar pullups

Redo of Xfit Open 11.5:

20 min AMRAP:
5 power clean @ 110
10 ttb
15 wall ball @ 14lbs, 9'

8 rounds + 4 reps, a HUGE improvement from 2011!

Deadlift 5-5-3-2-1-F-F @ 125-175-215-245-265-(285)-(285)

Deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 5-5 @ 155
Romanian deadlift 5-5 @ 15
Barbell row 5-5 @ 85
Chinups 5-5
Good morning 5-5 @ 85

Then 12 min EMOM:
odds: 8 TTB
evens: 12 abmat situps

Overhead Squat 10 minutes build to 1rm: 3-1-1-1-1-1 @ 85-105-115-125-130(PR!)-135(PR!)

Then 40-30-20-10:
Goblet Squat @ 16kg
Box Jump (20")

did 40-40-21 and then bailed because of extreme lower back fatigue. Tooooo many deadlifts.

8 min row @ ~80% (103 cal / 1761m)

Feeling lower-back shitty from yesterday; skipped the rest of the workout

Deadlift 5-5-5-3-2-2-(1+F) @ 45-135-185-225-255-275-290

Speed deadlift 3-3-3 @ 215 w/ 2 min rest

Deadlift 5-5-2-2-2-2 @ 125-175-225-250-265-275

Speed deadlift 3-3-3 @ 230 w/ 2 min rest

Power shrugs 5-5 @ 130
Romanian deadlift 5-5 @ 130
Barbell row 5-5 @ 85
Chinups 5-5
Good morning 5-5 @ 85

2x 10 ring kip swings
50 wall balls, 9', 14 lbs


(Power) clean 5-3-2-1-1-F-F-F @ 85-115-135-145-155-165(PR!)-(170)-(170)-(170)

5 min AMRAP:
1-2-3-4-....
Power clean @ 140
Lateral burpee over bar

5 rounds + 2 (32) omg this sucked.

Then 3 rounds of:
7 cal assault bike
7 deadlift @ 105
7 wall balls @ 14 lbs

Then a buncha push presses @ 55 & 75 lbs (maybe 20 each weight?)

10x muscle-up transitions w/ small-ish red band

Back squat 8-5-3-3-1-1-1-1 @ 35-85-135-155-175-195-205-215(PR!)

Fran:
21-15-9
Thrusters @ 65 lbs
Pullups
7:34 PR!!!

Then 8 minutes no-wall handstand work

Then 6 minutes EMOM:
5 touch-and-go power cleans @ 85-105-115-120-125-125

Deadlift 5-5-5-2-2-2 @ 125-175-220(PR!)-235-250-260

Speed deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 3-5-5 @ 180-155-155
RDL 5-5-5 @ 125
Barbell row 5-5-5 @ 85
Chinups 5-5-5 (unbroken!!)
Good mornings 5 @ 35

10 min EMOM:
min 1: 10 American kb swings @ 16kg
min 2: 8 box jumps @ 20" (step-down)

Then 1k Row for time
3:58.9 PR!!

3 rounds of:
min 1: 45 sec double kb overhead walk @ 2x 12kg
min 2: 45 sec hollow rock
min 3: 45 sec handstand hold

Back squat 6-4-2-4-4-4 @ 95-145-155-155-165-175 w/ 2 min rest
(Technically a PR!)

Then 3x every 2 minutes:
6 RDL @ 115-115-120

Then 10 min EMOM:
min 1: 30 seconds thrusters @ 65 lbs
9-7-8-8-8
min 2: 30 seconds double unders
50-54-46-38-41

Then 10 min EMOM:
3 touch-and-go power cleans @
85-95-105-110-115-120-125-130-135-140

Then 2 rounds of:
5 min AMRAP:
200m row
8 wall balls @ 14lbs, 9'
4 burpee box jumps @ 20"

3 min rest between AMRAPs

2 +200m +6 wall balls
2 +200m +8 wall balls + 1 burpee box jump

8 min butterfly pullups practice

10 min build to 3rm jerk
85-105-125-135(PR!)-140(PR again!)

For time:
30-20-10 of:
Wall balls, 14 lbs @ 9'
Double unders
Russian kb swing @ 16kg
5:33

Then back squat 8-6-4-4-4-4 @ 85-135-155-155-165-175 w/ 2 min rest

Then 3 rounds of:
Min 1: 8 pendlay row @ 85 lbs
Min 2: 30 sec max strict pullups (6-5-5)

Started redoing 14.5 but realized a few reps into the round of 18 that it was a bad idea w/o wrist wraps, so I bailed.

Build to 1 rep max weighted pullup:
0-10-15-20-26-28.5(F)-27.5 (PR, technically)

Then 12 rounds of:
30 seconds Assault bike @ 85%
30 seconds Assault bike @ easy spin

idk how to score this, but I finished w/ 91 cals and 3.7 miles

Deadlift 5-5-3-3-3-3 @ 125-175-225-245-245-245

Deadlift 3-3-3 w/ 120 seconds rest @ 200

Then for time:
12-9-6 of
Assault bike calories
Burpees
2 min rest between sets

1:26
1:05
0:41

Box Jump 1 @ 30-32-34-36-37-38-39 PR!!

3 power cleans touch-and-go @ 105-125-135-145 PR!!!

3x every 2 minutes:
3 touch-and-go power cleans @ 125

For time:
50 in-place front rack lunges @ 75
5 bonus front squats per barbell drop

2:50 unbroken (whew)

EMOM Until Failure (max 10):
3 thrusters (increase weight each round)
85-105-115-120(PR!!)-did not think I could go higher so I quit

Bailed on the xfit WOD -- just wasn't feeling it.

Bonus afternoon workout!!

Back squat 10-8 @ 35-85 then stopped doing this because my lower back felt weirdly over-fatigued.

3 rounds, every minute on the minute:
Minute 1: 6 horizontal band pulls per arm w/ medium band
Minute 2: 45 seconds seated pullups (11-11-11)

Then for time:
5 rounds of:
5 shoulder press @ 35
10 pullups
15 situps

6:19

3 rounds of:
250m row
10 American kb swings @ 16kg
20 burpees
10 American kb swings @ 16kg
250m row
10 min rest

4:29
4:33
4:38

Redo 15.1/15.1a CrossFit Open WOD:

9 min AMRAP:
15 toes-to-bar
10 deadlifts @ 75 lbs
5 snatch @ 75 lbs

Then, immediately, 6 min to find clean & jerk 1 rep max.

3 rounds + 22 reps (worser than last year)
160 lbs (PR!! better than last year!)

(Shoutout to Dardano who is TOTALLY DEFINITELY PAYING ATTENTION TO THIS NOW)

Deadlift 5-5-3-2-2 @ 125-175-225-255-275

Deadlift 3-3-3-3-3 @ 230 w/ 90 sec rest

Then 2 rounds of:
8 RDL @ 95 lbs
8 barbell row @ 95 lbs
8 chinups w/ 2nd-smallest band
8 good mornings @ 95 lbs


Then bonus workout with Carol:
10 minutes toes-to-bar practice

12 min EMOM:
min 1: 30 seconds max toes-to-bar
min 2: max time hang on bar
min 3: 30 seconds max burpees

TTB: 11-8-11-9
Hang: 60-26-32-32
Burpees: 7-10-10-11

Then 2x max distance farmer carry w/ 2x24kg: 9 pillars, 8 pillars (idk the distance between pillars though...maybe 15 feet?)

3x every 2 minutes:
4 push jerk @ 115-120-125

3x every 2 minutes:
8 barbell RDLs @ 65-85-115

10 min EMOM:
min 1: 6 touch & go clean & jerk @ 95-65-65-65-65
min 2: 3 pillar suicide

Then bonus workout:
30 sec Max Cals Assault Bike
Rest Walk 90 sec
40 sec Max Cals Assault Bike
Rest Walk 80 sec
50 sec Max Cals Assault Bike
Rest Walk 70 Sec
60 sec Max Cals Assault Bike
Rest Walk 60 sec
+
Immediately After the 60 sec Rest
10 min to find your Clean & Jerk 1 RM

8-11-11-12 calories
1 Clean * Jerk @ 125-135-145-155-(165F)-(160F) (Tie PR!)

3 hang power clean @ 85-115-135-140-145 (PR!!)

3x every 2 min:
3 hang power clean @ 125

Then 18 min AMRAP:
400m row
18 wall balls @ 14 lbs
9 toes-to-bar
3 power cleans @ 135

3 rounds + 400m + 26 reps


Then I did the CFP workout:

10 min toes-to-bar rings progression

Then 6x EMOM 10 deadlift was Rx but I only did one round at 155 and bailed. Too much deadlifting lately, and I was a little lightheaded (did a bad job of Pre-WO nutrition).

Then 5 rounds of:
10 toes-to-bar
15 abmat situps

7:00

15 min handstand walk practice

3 rounds EMOM of 20 sec ring L-sits

5 shoulder press @ 35-65-75-85-90 (PR!!)

Shoulder press 5-5-5 @ 75 w/ 90 sec rest

5 rounds for time, each round alternating w/ a partner (so break while partner does things in between each exercise):
10 toes-to-bar
10 burpee box jump overs @ 20"
250m row

Me and Chuds finished in 23:59


Then climbing with Haley, fun!

Deadlift 5-5-3-2-2 @ 125-175-225-245-260

Speed deadlift 3-3-3-3-3-3 @ 215 w/ 90 sec rest

Then 3 rounds w/ 30 seconds in between things of:
8 RDL @ 85
8 barbell row @ 85
8 chinups w/ smallest band
8 good mornings @ 85
2 min rest