12 days of Christmas:
(performed like the song)
1 bodyweight clean & jerk (not sure what weight I used, probs 125?)
2 bodyweight deadlifts (125?)
3 burpees
4 pullups
5 box jumps (24")
6 wall balls
7 Russian kb swings @ 16kg
8 dips
9 pushups
10 hip extensions
11 situps
12 bodyweight front squats (125?)

20 minutes AMRAP:
9 deadlifts @ 135
9 muscle up pulls
3 cleans @ 135

4 rounds + 11

Every 2 min: 10 bench press @ 55-65-75-75-85

Every 2 min: 10 Pendlay row @ 55-65-85-85-95

5 rounds of:
30 seconds max burpees (10-9-10-10-11)
30 seconds rest
30 seconds max toes-to-bar (12-10-10-10-10)
30 seconds rest

Power clean 3-3-1-1-F-F-1-F-F @ 85-115-135-145-(155)-(155)-155-(160)-(160)

The Chief:
5 rounds of 3 min work / 1 min rest:
3 power clean @ 95
6 pushups
9 air squats
Pick up where left off

Round 1: 5+0
Round 2: 9+3
Round 3: 10+9
then quit because lower back tired

Every 2 minutes: 5 shoulder press @ 55-55-60-65-70-75-80-85-85-85

For time:
20 cal row
20 clean & jerk @ 115
20 cal row
8:29

10 rounds of:
35 Russian kb swing @ 16kg
35 double unders
35 squats
35 pushups
350m row

Every 2 min: 3 back squats @ 135-145-155-165-175

Every 2 min: 3 thrusters @ 65-75-85-95-105

Tabata mashup:
8 rounds of:
20 seconds double unders
10 seconds rest
20 seconds situps
10 seconds rest

398 total reps

3 rounds for time:
500m row
15 pullups
50 air squats
15 pullups
21:30

Every 90 sec: 2 hang snatch @ 65-65-70-70-75-75-80-85-90-95(PR!)

For time:
20 cal row
20 power snatch @ 75
20 cal row
6:50

10 min EMOM: 5 perfect pushups

Deadlift 10-5-5-5-5-1 @ 125-175-205-225-235-255

3 rounds:
10 thrusters
30 situps
50 double unders
8:04

Every 2 minutes:
1 push press + 1 push jerk + 1 split jerk @ 65-75-85-90-95-105-110-115

For time:
21-18-15-12-9-6-3
Push press
Situps
6:54

Every 90 sec:
2 power cleans @ 85-95-105-115-120-125-130-135-140-145 (PR tie!)

For time:
15 power cleans @ 105
500m row
10 power cleans
500m row
5 power cleans
500m row
9:52

Gymnastics skill work

Cindy
20 min AMRAP:
5 pullups
10 pushups
15 squats

(didn't record my total)

4x EMOM:
min 1: 4 deadlift @ 175-185-195-205
min 2: 6 seated db press @ 20lbs x2
min 3: rest

For time:
800m run
150 double unders
30 handstand pushups
14:19

Clean and jerk 3-3-1-1-1-1 @ 85-105-125-135-145-155

9 min AMRAP:
3 power clean @ 125
6 box jumps @ 24"
9 pushups
45 sec rest
6 rounds + 7 reps

For time:
500m row
30 overhead squats @ 55
500m row
30 bar facing burpees
500m row
30 push press @ 55
15:38

Every 2 min:
8 back squat @ 85-105-115-125-135

3 rounds of 4 minutes work / 3 min rest:
400m run
50 Russian kb swings @ 12kg
Max chinups
2-3-5

Every 2 min:
5 push press @ 65-75-87-95-100

4x every 5 min:
400m run
10 ground to overhead @ 65
10 box jump over @ 20"

5.5 (Shoulder press).(Push press) @ 35-45-55-65-75

10 rounds of:
5 ring rows
10 squats
15 situps

Front squat 5-5-3-3-2 @ 105-125-135-155-165 (PR Tie!)

7x EMOM:
min 1: 5 thrusters @ 45
min 2: 15 seconds chinup hold
min 3: 15 box jump overs @ 20"

Every 2 min:
Squat clean 1.1 (dot is 8 seconds) @ 65-75-85-95-105-110-115-120-125-130

For time:
40 cal assault bike
60 lunges
7:29

Back squat 5-5-3 @ 135-165-185

Annie:
50-40-30-20-10
Double unders
Situps
5:56

3 rounds of:
20 cal assault bike
10 burpees
20 no pushup burpees
30 situps
30 goblet squats @ 12kg

3 deadlift @ 155-185-185-215-215-215-215-215 w/ 2 min rest

15 min AMRAP:
10 goblet squat @ 16kg
50 single under
10 no-pushup burpees
50 single unders

5 rounds + 66 reps

Muddy-ass hike to a waterfall near Kailua, SO MUCH FUN!!

Every 2 minutes:
Front squat 6-6-5-5-5 @ 105-115-120-125-130

4x 3 min work / 1 min rest:
25 cal assault bike
box jump remaining time
16-13-14-13

Back squat 5-5-5-5-5 @ 145 w/ 3 min rest

100 single unders
25 box jumps
80 single unders
20 box jumps
60 su
15 bj
40 su
10 bj
20 su
5 bj

4x every 3 min:
6 front squat 31X1 @ 65-85-95-105

10 min AMRAP:
800m run buy-in (~3:45)
max rounds:
40 double unders
30 wall balls @ 14lbs 9'
20 ring dips
1 round + 8 reps

Snatch Warmup. Shoulder no good.

6x every 3 min:
5 shoulder press @ 55

7 min AMRAP:
7 front squat @ 55
7 box jumps @ 20"
7 toes to bar
5 rounds + 0 reps

8x Every 2 minutes:
1.1 Power Clean (dot is 10 seconds) @ 85-105-115-125-135-135-145-155

Then 6 rounds for time:
3 hang power clean
2/leg reverse barbell lunge
1 shoulder to overhead
500m row
(partner workout, alternate rounds, 3 per person)
14:41 w/ Jason

Floor Press 10-8-6-4-2 @ 55-65-85-105-115

1k Row
50 pushups
1k Row
12:16

5x EMOM
min 1: 1.1.1.1 Power Clean (dot is 10 sec) @ 115-135-135-135(F)-125
min 2: rest
min 3: 2 weighted pullups (15 lbs)
min 4: rest

Then 3 rounds of:
10 power cleans @ 105
10 burpee box jumps
6:23

Flight Simulator
10-20-30-40-50-40-30-20-10 Unbroken Double Unders
4:41 (PR!)

3 rounds of:
8 dipping bird per leg @ 15lbs
5 kb OH press per arm @ 12kg

3x EMOM 20 sec bar hang L hold

100 cal assault bike in 12:26

30 min AMRAP:
250m row
15 Russian kb swings @ 16kg
10 goblet squats @ 16kg
5 pushups

8 rounds + 0 reps

Deadlift 5-5-3-3-3-3 @ 125-175-195-215-235-245

7 rounds of:
5 deadlift @ 170
5 pullups
rest while partner goes
6:35 w/ Molloy & Priscilla

4 rounds of:
1 min row (calories) (17-16-16-17)
1 min double unders (55-56-60-52)
2 min rest

3 rounds of:
1 min assault bike (calories) (14-13-13)
1 min rest

5 Deadlift @ 135-155-185-205-215-225

Then 10 min AMRAP:
3 power cleans @ 95-95-65-65-65-65-65-65-65-65-65
6 push press

11 rounds + 0 reps

Back Squat 5-5-5-3-2-1-(1F) @ 35-85-135-165-185-195-(205, not sure if deep enough)

Then 2 rounds of:
30 seconds bar hang
50 seconds tricep extension hold

3 rounds for time:
500m row
25 American kb swings @ 16kg
15 burpees
10 wall balls @ 14lbs, 9'

27:13

7 min AMRAP
1-2-3-4-5-... handstand pushups
(31 total)

3 min rest

8x EMOM:
min 1: 2-3 bar muscle ups
min 2: 20 step ups, 20"

5 push press @ 65-85-85-95 w/ 2 min rest

10 min AMRAP:
10 Russian kb swing @ 16kg
10 toes to bar
10 ring dips
4+12

Xfit Open 15.1
A:
9 min AMRAP:
15 toes to bar
10 deadlifts @ 85
5 snatch @ 85
(3 rounds + 4 reps)
B:
In 6 min, establish 1RM Clean & Jerk
155 lbs

very much not a PR.

For time:
2000m row (8:59)
100 cal assault bike (12:54)
200 double unders

26:50

5x EMOM:
min 1: 20' handstand walk
min 2: 4 strict hspu (to 2 abmats?)
min 3: 5 CTB pullups

For time:
60-40-20
squats
abmat situps
100 double unders between each set
11:38

2 min Assault bike
Nemesis warmup
Muscle up progression practices
handstand walk practice

20-15-10-5
abmat situp w/ behind head to overhead med ball @ 10lbs
Russian twist w/ 10 lbs

Front squat 3-3-3-3 @ 130 w/ 2 min rest

3 rounds of:
4 min work / 2 min rest:
14 cal assault bike
15 toes to bar
max alternating db snatch @ 35 lbs
18-19-21

2001m row
11 box jumps @ 24"
11 thrusters @ 85
11 burpee CTB pullups
11 power cleans @ 125
11 handstand pushups
11 American kb swings @ 24kg
11 toes to bar
11 deadlifts @ 125
11 push jerks @ 85
2001m row

37:08

Buddy workout, one person working at a time

12 min AMRAP:
10 Russian kb swing @ 16kg
10 pushups
9 rounds + 10 reps

5 min rest

12 min AMRAP:
200m run (together)
5 burpee box jumps @ 20"

5 rounds

1 snatch + 1 hang snatch + 1 overhead squat @ 55-55-65-70-75-80-85 w/ 2 min rest

Randy:
75 power snatch @ 55
7:23

Front squat 5-3-5-5-5-5 @ 35-65-85-115-135-145 (PR Tie!)

21-18-15-9
Calories row
burpees

11:04 =(

Teams of 3:

3 rounds for time:
400m run
40 wall balls @ 14lbs

For time:
100 cal assault bike
100 toes to bar
80 squat clean @ 95
60 shoulder to overhead @ 95
40 bar over burpees

3 behind-the-neck push press + 3 overhead squats @ 45-55-75-75-85 w/ 2 min rest

7 min AMRAP:
8 burpee box jump overs
10 kb push press @ 16kg x2
3 rounds + 1 rep

3 min rest

7 min AMRAP:
5 wall walks
45 double unders
2 rounds + 5 reps

6x every 3 minutes:
1 partner runs 400m
other partner rows for cals in remaining time

27, run, 25, run, 24, run

Every 5 minutes:
0:00
500m row
10 front squats @ 95
6 bar facing burpees
4:00

5:00
400m run
3 wall walks
20 wall balls @ 14lbs
3:32

10:00
500m row
10 front squats @ 95
6 bar facing burpees
3:57

15:00
400m run
3 wall walks
20 wall balls @ 14lbs
3:55

5 min work / 1 min rest each:
Burpees (44)
7 deadlift @ 105 / 7 box jumps @ 20" (78)
Turkish getups (17)
7 power snatch @ 55 / 7 pushups (77)
Row for calories (60)

=276 total reps

10 min muscle up skill work

5 min AMRAP:
5 handstand pushups
5 strict pullups

7 min EMOM:
3-5 CTB pullups
7 pushups

7 min EMOM:
5-10 unbroken toes to bar
10 air squats

10 rounds for time:
12 Russian kb swing @ 16kg
9 goblet squats
6 pullups

3x EMOM:
min 1: 3 strict press @ 85
min 2: 3 push press @ 95
min 3: 3 handstand pushups

3x every 4 minutes:
2 min assault bike
15 toes to bar
3:00
3:00
2:56

2 min rest

3x every 4 minutes:
500m row
30 abmat situps
3:20
3:17
3:15

Back squat [6-6]-6-1-6-1-6-1 @ [35-85]-85-105-85-105-85-105

2x 10 min work:
800m row
+ AMRAP
15 American kb swings @ 12kg
25 wall balls @ 14lbs/9'
35 double unders

3 min rest between rounds

2+2
1+33

3x max unbroken pullups (8,9,10)

Then:
2500m row in 500m intervals w/ 45 seconds plank in between

Snatch 1.1.1 - 1.1.1 - 1.1.1 - 1.1 - 1.1 @ 85-95-95-100-105 w/ 2 min rest

Then 7x EMOM:
min 1: 12 calorie row
min 2: 8 burpees
min 3: 5 front squats @ 85-85-85-65-65-65-65

Shoulder mobility

Toes to bar skill work

Then for time:
10 toes to bar
1 wall ball @ 14 lbs
9 ttb
2 wall ball
...
1 ttb
10 wall balls

7:23

Back squat 5-2 @ 140-160 w/ 2 min rest

Then for time:
21 deadlifts @ 155 (bodyweight)
9 ring dips
50 double unders
15 deadlifts @ 155
15 ring dips
50 double unders
9 deadlifts @ 155
9 ring dips

10:39

4x EMOM:
min 1: 30 seconds max strict pullup
min 2: 20 seconds max alternating pistol

Then AMRAP:
1 min max double unders
1 min max alternating db snatch @ 35 lbs
2 min max double unders
2 min max alternating db snatch @ 35 lbs
3 min max double unders
3 min max alternating db snatch @ 35 lbs

371 reps

100 cal assault bike in 10:27

Barbell warmup

Squat clean 3-3-3-3-3 @ 65-85-105-115-125

Handstand pushup work

1 Fish game

Deadlift 5-5-5-5 @ 125-175-225-245 (PR!)

Back squat 6-1-6-1-6-1 @ 140-170-140-170-140-170 w/ 2 min

Then XFit Open 11.6:
7 min AMRAP:
3 thrusters
3 CTB pullups
6 thrusters
6 CTB pullups
9 thrusters
9 CTB pullups
...
4 rounds + 0 = 60 (I think this is a PR, but I was injured the first time I tried this)

Strict.Push Press 3.3 (dot = 8 seconds) @ 85-85-85-85 w/ 2 minutes

3 rounds of:
3 min row for calories (40-36-41)
3 min bike for calories (19-21-22)

Deadlift 5-3-3-1-1-F-1 @ 125-175-225-255-275-(285)-285

2 rounds of:
Every 10 minutes:
250m row
15 American kb swings @ 16kg
25 burpees
15 American kb swings @ 16kg
250m row

5:36
5:38

Front squat 5-3-2-1-1-F @ 35-85-135-155-165-(170)

Then 15.5:
27-21-15-9
Calories row
Thrusters
14:55 (boo)

2 front squats 12X1 @ 115-135-135 w/ 2 min rest

Push press w/ 2 seconds overhead hold 4-3-3 @ 85-105-105 w/ 90 seconds rest

For time:
800m run
10 burpees
600m run
15 burpees
400m run
20 burpees
200m run
25 burpees
18:32

2 cleans w/ 2-second pause mid-shin @ 105-115-115-115 w/ 2 min rest

15 min AMRAP:
800m run buy-in
+
AMRAP
4 handstand pushups
8 CTB pullups
12 squats

5 rounds + 10 reps

Deadlift 5-2-3-3-3-3 @ 125-175-175-195-205-205 w/ 2 min rest

3x every 90 seconds:
20 seconds partner ghd

6 min AMRAP:
200m row
10 deadlifts @ 95
4+0

2 min rest

6 min AMRAP:
200m run
10 hang power cleans @ 65
3+0

3 cleans w/ pause below knee @ 65-65-65-65 w/ 2 min rest

2 rounds for time w/ 20 min time cap:
50 burpees
40 alternating single arm Russian kb swing @ 12kg
30 alternating single arm kb snatch @ 12kg
20 toes to bar
10 handstand pushups

1 round + 90 reps in 20 minutes

Zeus!

3 rounds for time, 30 min time cap:
30 wall balls @ 14lbs, 9'
30 sumo deadlift high pulls @ 55
30 box jumps @ 20"
30 push press @ 55
30 cal row
30 pushups
10 back squats @ 125

This was supposed to be a team WOD but I did it alone
2 rounds + 9 reps in 30 minutes

50 cal bike in 6:08

Muscle Up skill work

5 rounds of:
10 deadlift @ 95
10 seconds hanging L sit
5 hang power cleans @ 95
5 seconds hanging L sit

6:16 OMG my forearms

Teams of 4, rotate through 4 things
24 minutes AMRAP:
20 burpees
20 wall balls @ 14 lbs
20 abmat situps
OH plate hold "rest"

4 rounds minus 10 wall balls

Partner workout -- one partner does static hold while other partner does work.

Round 1 Work:
25 wall balls @ 14
15 toes to bar
Round 1 hold:
top of deadlift @ 75

Round 2 work:
25 box jumps @ 20"
15 pullups
Round 2 hold:
overhead barbell @ 75

Round 3 work:
25 power cleans @ 75
15 handstand pushups
Round 3 hold:
hang from pullup bar

Round 4 work:
25 back squats @ 75
15 shoulder to overhead @ 75
Round 4 hold:
handstand

Round 5 work:
25 Russian kb swings @ 16kg
15 burpees
Round 5 hold:
barbell front rack @ 75

~23 minutes

Beach sprinting!

4 rounds of:
10m backpedal
20m forward sprint
10m backpedal
10m right shuffle
20m forward sprint

4 rounds of:
Y sprints (70-80m total with three cuts at three different angles, tracing a capital Y)

4 rounds of:
10m left shuffle
10m forward sprint
20m forward sprint

4 rounds of:
Y sprints, other direction

5 deadlift 11X3 @ 175-195-195-195 w/ 2 min rest

3x15 seconds partner GHD

EMOM until failure:
1 thruster @ 75
+1 thruster each minute

8 rounds (and then quit)

6 front squats 12X1 @ 65-85-85 w/ 2 min rest

Push Press 11X2 5-4-4 @ 65-75-85 w/ 90 sec rest

Badger (first time ever!):
20 min AMRAP:
30 squat cleans @ 65
30 pullups
800m run

1 round + 45

4 power clean w/ 2 sec pause above knee @ 85-95-105-115 w/ 2 min rest

For time:
50-40-30-20-10
Russian kettlebell swing @ 16kg
Box jump 20"
+100' farmer carry between sets @ 2x24kg

17:10

100 cal assault bike in 9:19 (PR!)

Muscle up skill work

Front squat 10-5-5-5-5-5-5 @ 35-85-105-105-105-105-105

2 rounds of:
20 sprint strides @ 12, 20, 24, 30"

Bar muscle up skill work

8 minutes EMOM:
min 1: 20s max bar muscle up
min 2: 40s max wall ball @ 20lbs

Foam Roll (skipped the rest of the workout)

5 power clean w/ 2 second pause mid-thigh @ 35-85-85-105-105 w/ 2 min rest

16 min AMRAP:
150 double unders
25 cal row
25 burpees

2 rounds + 41 double unders

Every 2 minutes:
3 deadlift 41X1 @ 35-125-145-145-145-145

12 seconds AMRAP partner GHD

For time:
50 shoulder to overhead @ 105 (16) then 85 (34)
12 burpee over barbell every time the bar hits the floor
12:30

100 calorie bike in ~10:30

Muscle up work
1 muscle up!!!

4-Quadrant drill
20 seconds work / 20 seconds rest
2 legs, then 1 leg
* 1234
* 4321
* 1324
* 3142
* 1 min rest

Agility ladder
10 things x 30 ft

10 cal bike

Every 2 minutes:
8 front squat 12x1 @ 65-85-85

Every 90 seconds:
5-5-4 Push Press 11x2 @ 65-85-95

EMOM till fail:
1 clean & jerk
@ 55-65-75-85-95-105-115-125-135-145-155-165-(175F)

Every 2 minutes:
3 snatch deadlifts
2 hang snatch
1 overhead squat
@ 65-85-85-85

14.4
14 min AMRAP
60 cal row
50 ttb
40 wall balls @ 14 lbs, 9'
30 power cleans @ 95
20 muscle ups
177 (PR!!)

Every 2 minutes:
3 deadlift 41x1 @ 135-155-165-165

2x 12 seconds partner GHD
(5-6 reps)

3x
2 min work / 1 min rest
15 deadlifts @ 155
max HSPU
10-9-9

Deadlift 5-3-3-1-1-1-F-F-F @ 125-175-215-245-265-285-(295)-(295)-(290)

Power Snatch 3-3-2-2-1-1-1-1 @ 35-65-85-95-100-105-110-115(PR!!)

15.5
27-21-15-9
calories row
thrusters @ 65
14:15 =(

Team workout w/ Doc!!

10 min AMRAP alternating rounds:
10 deadlift @ 95
5 bar over burpee
16 rounds + 4 reps

5 min rest

10 min AMRAP alternating rounds:
125m row
15 Russian kb swing @ 16kg
10 rounds + 125m

Every 2 minutes:
Back Squat [5-5]-3-3-3-3 @ [35=85]-135-155-165-175

3x every 90 seconds:
4 Romanian deadlift @ 85

For time:
21-15-9
Assault bike calories
Thrusters @ 65
Pullups
13:40

Every 2 minutes:
1 high hip snatch
1 above knee snatch
1 below knee snatch
@ 65-75-80-85

6 minutes build to 3 rep max touch & go snatch
@ 90-95-(100 2F)-(100 2F)

8 minutes AMRAP:
36 double unders
8 TTB
3 snatch @ 80 (85% of earlier thing)
(5 rounds + 20 reps)

4x:
8/arm single arm push press
4/leg RFESS w/ 2x5lbs

6 min AMRAP
12 American kb @ 16kg
8 ring dips
6 v-ups
3 rounds + 15 reps

3 min rest

6 min AMRAP
12 deadlift @ 125
8 pushups
6 situps
5 rounds + 5 reps

4x max reps:
60 sec row (cals) (18-16-15-17)
60 sec rest
60 sec Russian swing @ 16kg (36-35-36-36)
60 sec rest
60 sec strict pullups (8-7-8-7)
60 sec rest
60 sec pushups (21-18-22-24)
60 sec rest

4x:
min 1: 4/leg rfess (idk what this is anymore)
min 2: rest
min 3: 8/arm standing alternating kb push press
min 4: rest

Then Running Annie
50-40-30-20-10
double unders
situps
run 400m in between each set
16:39

Clean & Jerk 2 @ 65-85-115-135-145-150(1+F)-150(1+F)

7 min AMRAP
250m row
10 box jumps 20"
5 power cleans @ 95
(3 rounds + 38m)

3 min rest

7 min AMRAP
15cal assault bike
10 American kb swing @ 16kg
5 front squat @ 95
(2 rounds + 8 cal)

REALLY FREAKING TIRED TODAY

8 min handstand walk practice

8 min EMOM:
min 1: 1 pillar handstand walk
min 2: 20 sec arch rock

3x every 4 minutes:
6 snatch @ 65
9 burpees over barbell
12 toes to bar
1:22, 1:22, 1:30

Every 2 minutes:
1 high hang snatch
1 above knee snatch
1 below knee snatch
@ 65-75-85-90

10 min AMRAP:
80 wall balls @ 14lbs, 9'
60 cal row
40 thrusters @ 65
20 pullups
0 rounds + 142 reps

1k row in 4:20
1 Fish Game

10 rounds of:
5 low ring muscle-up pull throughs
1 dip press out

100 cal bike in 11:46

Team WOD split w/ Patrick
For Time:
60 HSPU (split)
40 CTB pullups each (I started CTB and switched to regular pullups at some point
20 cal row each
20 cal bike each
60 Power Cleans (split) @ 95

Every 2 minutes:
5 back squats @ 35-85-115-135-155-155-155

Every 90 seconds:
6 barbell RDL @ 105-105-105

For time:
75 step ups
75 cal row
75 step ups
13:24

15 min AMRAP @ 85%
15 cal Assault Bike
10 pushups
5 deadlift @ 115
3 wall walks
4 rounds + 5 cals

Every 2 minutes:
1 above the knee snatch + 2 below the knee snatch @ 65-70-75-80

12 min EMOM:
min 1: 15 sec max burpees 6-7-7-7
min 2: 5 push press @ 105lb (touch and go) 5-5-5-5
min 3: 15 sec max single pillar shuttle sprint 4-4-4-4

15 min AMRAP @ 75% effort
100 single unders
20 squats
15 NPU Burpees
20 Step Ups (20”)
15 sec ring plank
3 rounds + 129 reps

8 minutes muscle up skill work

8 min EMOM:
min 1: 3 bar muscle up attempts + 6 ctb (got like 3 bar MUs total)
min 2: 30 sec hollow rock

Then for time:
50-40-30-20-10
double unders
hand release pushups
abmat situps
13:16 (I may have won the workout across all classes today omg)

Started a redo of CrossFit Open 17.5 but bailed after 4 rounds. Was pacing well and likely would have finished in under 15 minutes, but was super bored, and this workout is dumb.

CrossFit Open 17.5

10 rounds for time of:
9 thrusters @ 65
35 double unders

17:18. Ugh. Big fail at pacing.

8 minutes muscle up skill work

8 minute EMOM:
min 1: 2 bar muscle up (attempts, and then did some CTBs after)
min 2: 20 sec hollow rock

Then 5 rounds of:
20 sec - max cals assault bike (arms only)
40 sec - rest

Then 5 rounds of:
20 sec - max cals assault bike (legs only)
40 sec - rest

Then 5 rounds of:
20 sec - max cals assault bike (arms and legs)
40 sec - rest

48 total cals on the bike

Open 17.4 aka 16.4, again:
13 minute AMRAP:
55 deadlifts @ 155
55 wall balls (14lbs 9')
55 calorie row
55 handstand pushups

Got through 15 hspu, tiebreak 11:02. PR!

Missed zero wall balls. Yeah!

Open 17.4 aka 16.4:
13 minute AMRAP:
55 deadlifts @ 155
55 wall balls (14lbs 9')
55 calorie row
55 handstand pushups

Got through 9 hspu, tiebreak 12:11

Missed like 7-10 wallballs. Not cool, Lori.

Every 2 minutes:
7 back squat @ 85-85-85-85

Every 90 seconds:
8 good mornings @ 65

4 rounds of:
Every 4 minutes:
5 deadlift @ 155
10 bar facing burpees
50 double unders
1:21
1:17
1:40
1:34

Thoracic mobility

Every 90 seconds:
1 high hang snatch + 2 above knee snatch @ 65-70-75-80

Handstand hold 2x 30 seconds
6x 4 hspu
Handstand hold 1x 30 seconds
2x 4 hspu
Handstand hold 1x 30 seconds

12 min EMOM:
min 1: 8/leg Bulgarian split squat
min 2: rest
min 3: 8/arm alternating kettlebell press @ 15lbs, 12kg, 16kg
min 4: rest

16 min AMRAP:
10 clean & jerk @ 115
15 step up (20")
20 wall balls (14lbs 9')
25 cal bike
1 round + 45 reps

20 min assault bike - 127 cals / 5.8 miles

Handstand walk practice

CrossFit Open
17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 185 lb.

*If all reps are completed, time cap extends by 4 minutes.

1 round + 31 reps = 67, Tiebreak 3:37

CrossFit Open
17.2
12 minute AMRAP:
2 rounds of:
50-ft. weighted walking lunge (1 "rep" per 5 ft)
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.

Women use 35-lb. dumbbells

2 rounds + lunges + 13 bar muscle ups = 91

Crossfit Open
Workout 17.1 Again

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

DNF: Score 196, tiebreak 16:35

Crossfit Open
Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

DNF: Score 190, tiebreak 17:43

Clean & Jerk 2-1-1-1 @ 99-121-132-143

Grace:
For time:
30 clean & jerk @ 95
4:03

Deadlift 5-3-3-1-1-1-1-1 @ 121-143-187-220-242-253-264-273

2 rounds of:
Every 10 minutes:
250m row
15 American kb @ 16kg
25 burpees
15 American kb @ 16kg
250m row
5:35
5:25

Power snatch 2-2-1-1-F-1-F @ 55-85-95-100-(105)-105-(110)

Then for time:
Xfit Open redo (15.5 maybe?)
27-21-15-9
Row calories
Thrusters @ 65
13:20 (PR!)

Open 16.4:
13 minute AMRAP:
55 deadlifts @ 155
55 wall balls (14lbs 9')
55 calorie row
55 handstand pushups

Big failure. Tried a different damper on the row and it took forevvver -- only got like 4 hspu. Blergh.

Every 2 minutes:
1 squat clean + 1 front squat @ 85-105-115-125-135

3 rounds of:
8 min AMRAP + 2 min rest:
80 wall balls (14lbs, 9')
60 American kb swing @ 16kg
40 box jumps (20")
20 thrusters @ 65
Pick up where left off
1 round + 169

Every 90 seconds:
Push jerk 5-5-5-5-5 @ 55-75-85-105-125

Every 2 minutes:
Pullups w/ 10 second descent:
2 weighted + 2 strict
1 weighted + 3 strict
1 weighted + 1 strict + 2 banded

For time:
16 rounds alternating w/ partner:
10 cal row
wall sit while partner rows
13:25

Every 90 seconds:
Deadlift 5-3-3-3-3-3-3 @ 125-195-195-205-215-225-235

Floor press 3-1-1-1 @ 105-125-135-145

5x AMRAP:
Max body weight floor press 1-0-0-0-0 <-I think I did this at 150 - PR!
Max pullups 11-12-10-8-10

3 laps farmer carry @ 2x 24kg

3 rounds of:
AMRAP toes-to-bar 7-5-7
AMRAP double unders 39-52-75
max seconds L-sit 13-10-18

3 laps farmer carry @ 2x 24kg

Every 2 min:
1 squat clean + 2 front squats @ 85-105-115-125-135

Every 90 seconds till fail (max 10):
2 bear complex:
1 clean
1 front squat
1 shoulder to overhead
1 back squat
1 behind the neck shoulder to overhead
@ 65-75-85-90-95-100-105-110-115-120

3x Every 3 min:
15 cal row
15 thrusters @ 70
1 Rx
1 no thrusters
1 35lb thrusters

Every 90 seconds:
Deadlift 5-3-3-3-3-3-3 @ 125-175-205-225-225-225-235

Every 90 seconds:
Floor press 3-2-2-2-2 @ 85-115-115-125-135 (PR!!)

For time:
50 cal assault bike (4:30)
25 burpee box jumps (20")
8:03

12 min EMOM:
min 1: 20 sec ring plank + 20 Russian twist
min 2: rest
min 3: 2 pillar kb OH walking lunge w/ 2x 10lbs
min 4: rest

15 min AMRAP:
50 double unders
15 squats
5 toes-to-bar
5 burpee pullups
6 rounds + 32

12 min AMRAP:
12 front rack lunge @ 65
8 toes-to-bar
12 wall balls
8 handstand pushups
3 rounds + 20

Every 2 minutes:
1 squat clean + 2 front squats @ 85-105-115-120-125

Clean & Jerk Gauntlet:
Every 90 seconds:
10 hops over barbell
1 C&J attempt - increase weight, stop when fail, max 10 tries
125-135-140-145-(150)

5 rounds of:
18 seconds hard assault bike
2 min rest

Deadlift 5-3-2-1-1-1-1-1 @ 125-175-215-235-245-255-260-265 w/ 90 sec

Floor press 5-1-3-2-1 @ 85-105-105-120-130 w/ 90 sec

For time:
75 wall balls (14lbs @ 9')
50 box jumps (20")
25 thrusters @ 65
10:04

3 rounds of:
6 Cuban press w/ 10lb plates
2 Turkish getup per arm w/ 15lbs kb

Every 2 min:
2 power snatch + 2 overhead squats @ 65-75-85-95

10 min AMRAP:
1 lap farmer carry w/ 2x24kg
30 double unders
15 Russian kb swing @ 24kg
10 toes-to-bar
3 rounds + 1/2 lap

2 rounds of:
5 min AMRAP + 2 min rest:
30 double unders
10 power snatch @ 55
3 rounds + 31
3 rounds + 32

Every 2 minutes:
3 squat cleans + 1 front squat @ 85-95-105-115-125

For time:
300 double unders
100 calorie row
50 burpees
19:07

5 rounds of:
15 seconds hard assault bike
2 min rest

12 min EMOM:
min 1: 2 pillar KB OH walking lunge
min 2: rest
min 3: 3 ab rollouts + 8 standing banded rotations
min 4: rest

For time:
3 rounds of:
10 strict pullups
15 Russian kb @ 24kg
20 abmat situps
25 pushups
12:55

6 min EMOM:
min 1: Turkish getup @ 20lbs-12kg-20lbs
min 2: 6 Cuban press @ 15lbs

Every 2 minutes:
3 power snatch + 1 overhead squat @ 65-75-85-90

Then 2 rounds of:
5 min AMRAP w/ 2 min rest:
8 wall balls (9', 14lbs)
6 box jumps (20")
4 handstand pushups
Round 1: 3+15
Total: 7+15

9 min AMRAP:
8 hang power clean @ 65
8 bar facing burpees
8 pullups
4+8

3 rounds of:
30 second PVC shoulder stretch
5/arm bottoms up KB press @ 10 lbs

Every 2 minutes:
1 power snatch + 3 overhead squats @ 65-75-85-95

4 rounds of:
30 seconds work + 30 seconds rest of each of:
Burpees 9-8-8-8
Thrusters @ 65 7-7-8-9
Box jumps (20") 11-10-12-13
American KB swing @ 16kg 13-14-14-15

5 rounds of:
12 seconds hard work assault bike
2 min rest

Deadlift 5-5-3-3-3-3-3 @ 135-185-225-235-240-245-250 w/ 90 seconds

Floor press 5-3-1-1 @ 95-115-125-130 w/ 90 seconds

3 rounds of:
3 min AMRAP + 2 min rest:
50 double unders
5 squat cleans @ 105
Max bar over burpees
18-19-12

3 rounds of:
3 min work + rest remaining time:
15 cal assault bike
10 front squat @ 65 lbs
5 bar facing burpees
1:51
2:04
2:14

Every 90 seconds:
4 Push Jerk @ 65-85-95-115

3 rounds of:
Every 2 minutes:
4 pullups w/ 10 second descent

For time:
30 rounds of:
1 power clean
1 lunge per leg
1 push press
@ 65 lbs
12 minutes

For time:
25 rounds Bear Complex:
1 clean
1 front squat
1 shoulder to overhead
1 back squat
1 behind the neck shoulder to overhead
@ 65 lbs
8:41

Deadlift 10-10-5-3-3-3-3-3 @ 85-125-175-215-225-235-240-245

3x 10 pullup bar shrugs

ROMWOD

Split equally between me and a teammate (alternating people each time switching exercises)

10 rounds for time:
10 pullups
10 burpee box jump over @ 20"
500 m row

Every 2 minutes:
2 squat clean + 3 front squats @ 85-105-115-125-130

Then 16 min AMRAP:
50 double unders
12 toes to bar
10 deadlifts @ 135

5 rounds + 35 double unders

12 min EMOM:
min 1: 2 pillar Front Rack barbell lunge
min 2: rest
min 3: 2 pillar seal walk
min 4: rest

For time:
30-20-10
OH lunges w/ 25 lb plate
Wall balls (14lbs, 9')
hand release pushups
14:04

2k row in 9:35