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