29 December - 4 January

Sunday:  (road trip, day 9 - travel 1)
[1]  Reps of 20-15-10-5
Air Squats
Pushups

Monday:  (road trip, day 10 - travel 2)
[1]  Rest Day

Tuesday: (New Years EVE!)  31 December 2013
[1]  500 Air Squats for Time
EMOM starting on the minute
- Perform 2 Power Cleans @ 185lbs
Time:  28:36rx
[2]  (after 5 min rest)
100 Pushups for time:
Time:  5:12 (omg weaksauce. 45 pushups in 1 minute, then 4 minutes to complete rest of 100)

Wednesday: (New Years Day!)  1 January 2014
[1]  Backroll To Support Complete
CrossFit.com Challenge WOD #1 (2014)
[2]  3 Rep Max Touch-N-Go Power Snatch
Weight:  95, 115, 135, 135, 145, 155, 165(fail @ 3rd)
[3]  For Time:
3 Power Snatches @ 115lbs
6 C2B Pullups
9 6" Target Burpees
6 Power Snatches @ 115lbs
9 C2B Pullups
12 6" Target Burpees
9 Power Snatches @ 115lbs
12 C2B Pullups
15 6" Target Burpees
12 Power Snatches @ 115lbs
15 C2B Pullups
18 6" Target Burpees
15 Power Snatches @ 115lbs
18 C2B Pullups
21 6" Target Burpees
Time:  22:26rx

Thursday:
[1]  Recovery Hike 3.38 Miles @ 25min pace.

Friday:
[1]  20 Rep Squat @ 70% of 1RM
Weight/Reps:  265
[2]  Coaching:  Muscle Ups, Handstand Pushups, Deadlifts

Saturday:
[1]  Atlas Stone Grace @ 95lbs
Time:  4:50rx
[2]  Complex:  1 Snatch Grip Push Press + Snatch Balance + Snatch Balance
Weight:  135, 165, 185, 195, 205
* 215lbs (current PR) @ Snatch Grip Push Jerk + 1 Snatch Balance
*All With 3-5 Second Pause at bottom
[3a]  Complex:  2 Power Cleans & 2 Cleans (Drop each rep)
Weight:  135, 165, 185, 195, 205, 215
[3b]  Complex:  1 Power Clean & 1 Clean
Weight:  225, 230(PC PR!!!), 235 (fail @ PC, Made Clean only)

Open 2014 WODS:
[1]  Complete as many rounds and reps as possible in 6 minutes of:
2 Power Snatches (135/85 lb.)
2 Bar Muscle-Ups
4 Power Snatches
4 Bar Muscle-Ups
6 Power Snatches
6 Bar Muscle-Ups
8 Power Snatches
8 Bar Muscle-Ups
. . . and so on up the ladder
[2]  Build quickly to 80% of your 1-RM Back Squat, and then…

Three rounds for time of:
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups

[3]  A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

[4]  For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots

B.
Rest exactly 4 minutes after A, and then…
Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (32/24 kg)
C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

[5] For time:

3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees

[6]  For time:

30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups

[7]  3 rounds for time of:

10 Front Squats 225/155# (no racks)
50 Double-Unders
15 C2B Pullups

22 - 28 December

Sunday:  (road trip, day 2 - travel 2)
[1]  Rest Day

Monday:
[1]  Find Max Weight of:  2 Power Snatches + 2 Snatch Balances
Weight:  135, 135, 145, 155, 165
[2]  20 rep HBBS
Weight:  225lbs
[3] 3- Rounds (Partner)

10 – HSPU
20 – GHD Situps
30 – Wallball (20/14)
20 – Hang Clean (135/95)
10 – Alternating DB Snatch (100/50)

First Partner starts, when the first partner moves to the next movement, the other partner starts the workout. The lead partner cannot move to the next movement until their team member finishes the movement they are on.

Each Person will do 3 rounds.

Time:  28:17rx

Tuesday:
[1]  8 Rounds of Tabata Exercises:
1- 2for1 Wallballs & HandStand Holds
2- Windshield Wipers @ 135lbs
3- Double Unders & Barbell Rollouts 135lbs
4- Deadlift 135lbs & Pullups
5- Burpee Box Jumps
6- Backsquats @ 135lbs (keep barbell racked on back)
7- KB Swings @ 70lbs
8- GHD Situps & Pistols

Wednesday:
[1]  Rest Day:  Christmas Day

Thursday:
[1]  Rest Day:  Post Christmas

Friday:
[1]  3 Rounds for time:
Run 400m
20 Ring Pushups
20 GHD Situps
Time:  8:49rx
[2]  20 Rep HBBS
Weight:  245lbs
Front Squat: 1x245, 5x225

Saturday:
[1]  Rest Day

15 - 21 December

Sunday:
[1]  Lazy Sunday / Early Christmas
[2]  Geocaching:  Found 4 Caches

Monday:
AM:
[1]  SQ PT Sprints.
7x3 (sprint 1/3 lap:  1x3 is one lap broken into uneven distances. 266m total per lap)
Rest 1:3
*Bonus:  7 Sets (1 set per lap) Perform the following at each station:
Sprint 1:  10 Push Ups
Sprint 2:  10 Air Squats
Sprint 3:  5 Pullups
PM:
[1]  3X1 Snatches @ 95% – rest as needed
Weight:  185 *This felt really strong and solid!

[2]  4X3+3 Snatch Grip Push Press + OHS @ 85% of 1rm Snatch – rest 60 sec.
Weight:  165

[3]  4X10 Weighted GHD Hip Extension – heavy, rest 60 sec.
Weight:  45

[4]  5 Rounds for total working time:
10 Overhead Squats @ 115lbs
15 Box Jumps
10 C2B Pullups Deficit Handstand Pushups (2")
rest 1 min
Time:  6:59rx (rounds.  1:10, 1:17, 1:14, 1:48, 1:30

Tuesday:

Wednesday:

Thursday:
[1]  12-10-8-6-4-2
KB Swings @ 70lbs
GHD Situps
Burpees
Time:

Friday:
[1]  Coached BHCF
[2]  Front Squat + Cindy WOD

Saturday: (road trip, day 1 - travel 1)
[1]  10 Burpees EMOM for 20 Minutes

8 - 14 December

Sunday:
[1]  Rest Day (unscheduled)

Monday:
AM:
[1]  SQ PT:  Sprints.  24x25meters 1:2
PM:
[1]  4x2 Hang Snatch @90% - rest 60-90 secs   (90%: 165lbs-175lbs)
Weight:  2x2x165, 2x2x175
[2]  4 Rounds for time:
24 HR Pushups
12 Pistols (total)
6 GHD Medball Situps 20lbs
4 Muscle Ups + Dip (1 Muscle Up + 1 Dip after support)
Time:  13:46rx

Tuesday:
[1]  Hatch w11 d1

Back Squat: 1x5@60%, 1x3@70%, 1x2@80%, 1x2@90%, 1x1@95%, 1x1@102% - rest as needed.

5x225, 3x255, 2x295, 2x325, 1x355, 1x375(PR!!!)

[2]  AMRAP 14 minutes
*start with 750m Row
10 Pullups
20 Double Unders
10 Wallballs
Score:  2:54min 750m & 8+10 rounds (finish round 9 @ 15:26)
[3]  Hatch w11 d1

Front Squat: 1x5@60%, 1x5@70%, 1x5@75%, 1x5@75% - rest as needed.

5x195, 5x225, 5x235, 5x235

Wednesday:
[1]  Soccer:  1 Hr
Score:  3-5

[1]  5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec. (165-175)

Weight:  155lbs in Nanos

[2]  5 rounds each for time:
Row 10cal
5 HSPU
5 Bench Press @ 165lbs
5 Deadlifts @ 275lbs
Rest 60secs

Times:  1:12, 1:16, 1:20, 1:14, 1:22

Thursday:
[1]  Rest/Recovery.  I feel like I may have pulled a hamstring muscle or tendon around the knee.  Hurts when I go into a Hang position or heavy squat.

Friday:
AM:
[1]  4x800m Sprints (1:1 rest)
Time:  2:54, 2:58, 3:01, 3:09
[2]  Hatch w11 d2

Back Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.

5x225, 5x235, 5x255, 5x255

Saturday:
[1]  "12 Days of Christmas 2013"
1 Back Squat @ 135lbs
2 Push Press/Push Jerks @ 135lbs
3 Front Squats @ 135lbs
4 Power Cleans @ 135lbs
5 Deadlifts @ 135lbs
6 Pushups
7 Air Squats
8 Situps
9 Wallballs
10 Burpees Over Bar (Bar Facing)
11 Barbell Rollouts
12 Wallclimbs
Time:  27:26rx
[2]  Hatch w11 d2

Front Squat: 1x5@60%, 1x5@70%, 1x5@75%, 1x5@80% - rest as needed.

5x195, 5x225, 5x235, 5x255

Sunday:
[1]  Lazy Sunday / Early Christmas
[2]  Geocaching:  4 Geocaches Found.

1 - 7 December

Sunday:
[1]  Rest/Recovery *Christmas Decorations/Cleaning Day

Monday:
AM:
[1] 6 Rounds:
3x~88m Sprints (Uneven Distances), Rest 1:2
[2]  Half Tabata Pushups & Situps @90% effort
Score:  ~16 Pushups & 12 Situps
PM:
[1]  15 mins, establish 3RM Hang Power Clean
Weight: 135, 155, 165, 185, 205, 215(PR)
*With hurt wrist, but the 3Rep was UB.  Caught bar at hips at mix-grip, then re-grip.
[2]  AMRAP in 10 minutes
3 hang power cleans @ 165lbs
3 burpees
3 toes to bar
6 hang power cleans
6 burpees
6 toes to bar
9 hang power cleans
9 burpees
9 toes to bar
etc.
Score:  4+7rx   (then finished round 5 @ 13:34)
*Did all Hang Power Cleans with hurt wrist out in front (1 Rep at a Time)
*Because of HPC, I did everything else fast and UB.
[3]  4 Rounds of:
1st min:  7 Ring Muscle Ups  *all UB except round 3 (reps: 4+3)
2nd min:  15 UB Boxjumps @ 24"
3rd min:  50 Double Unders
*rest the remainder of each min before starting next min of work.  Like a EMOM.
Score(?):  all work done between

Tuesday:
[1]  Hatch w10 d1

Back Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75% - rest as needed.

5x225, 5x235, 5x255, 5x275

Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.

5x195, 5x205, 5x225, 5x225
[2]  5 rounds
200m Row
8 Push Presses from back (snatch grip) @ 95lbs axle bar
10 OH Walking Lunges (total) @ 95lbs axle bar
8 Strict Pullups
10 Wallballs @ 20lbs
Time:  19:17rx
*All UB except strict pullups
*Snatched 95lb axle bar for each round of presses/lunges

Wednesday:
AM:
[1]  7 Rounds
Run 1 Lap (266m)
10 Walking Lunges (total)
10 Burpees
10 Air Squats
Time:  ~14-15 mins.
PM:
[1]  Rest/Recovery

Thursday:
[1]  Hatch w10 d2

Back Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75% - rest as needed.

5x225, 5x235, 5x255, 5x275

Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.

5x195, 5x205, 5x225, 5x225
[2]  4x1+1 Snatch from floor + Snatch from power position (hips) @70% - rest 60-90 sec.  (70%: 135lbs)
*  4x8 Strict Weighted GH Raise – Heaviest Possible, rest 60 sec.
*  4x2+2 Heaving Snatch Balance + OHS @ 85%-90% - rest 60 sec.  (85%-90%: 185lbs-195lbs)
[3]  6 rounds
5 Deadlifts @ 315lbs
25 Double Unders
Then:  30 GHD Situps
Time:  9:43rx

Friday:
AM:
[1]  SQ PT: 24 Min run
PM:
[1]  Coaching

Saturday:
[1]  8x1 Snatch from Power Position @90% (drop the load if this isn’t possible) – rest 2:00  (90%: 165lbs-175lbs) *Fail @ 155lbs.  Shoulders very sore.
[1]  5x2 Snatch from Power + Snatch from Hang @ 135lbs 70%.
*Still sore, but was able to get the lockout. 
[2]  4 Rounds EMOM style:
1st Min:  5 Axle bar Backsquats @ 225lbs (walk out 20 feet, pivot, squat, walk back, and rerack)
2nd Min:  2 Ring Muscle Ups + 2 Bar Muscle Ups
3rd Min:  X Wallballs.  (where X = reps determined in each round.  Rounds 1-4 = 12, 15, 18, 21)
Complete: Felt really strong on this.  I feel like I could do another two rounds and/or 5 rounds for time
[3]  Axle Bar Skill:  Front Squats & Snatches & Cleans
Front Squats: 2x5 @ 225lbs (with pause & bounce at bottom)
Snatches:  1-3 reps each of:  95lbs, 115lbs, 135lbs
Cleans:  1-3 reps each of:  115lbs, 135lbs, 165lbs
[4]  For Time:
10-8-6-4-2 reps of:
Axle Bar Power Cleans @ 165lbs
Boxjumps @ 40"
Time:  10:01rx