July 1 - 7

Monday:
[1]  Wendler 1/4 - Deadlifts
5x275, 5x300, 10x315
[2]  Partner Suicide to stations
*Sprint to each station, do the exercise, then sprint back and tag partner.
Stations:
1.  10 Burpees
2.  15 Air Squats
3.  10 Burpees
4.  5 Tire Flips
5.  10 Burpee Tire Jumps
6.  15 Air Squats
7.  SPRINT down and back.
2 Rounds for time.
Time:  13:43rx

Tuesday:
[1]  5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
115-115-125-125-125

*worked more on perfect reps than heavy and ugly.
[2]  Wendler 1/4 - Front Squats
5x205, 5x220, 8x230
[3]  5 rounds for reps/calories of:
30 sec. ME Row (12-11-12-13-13=48)
30 sec. Rest
30 sec. ME KBS 32/24kg (15-14-15-14-15=73)
30 sec. Rest
30 sec. ME HR Pushups (20-18-17-18-19=92)
30 sec. Rest
Score: 213reps
[4]  Ring Work:  

- Muscle Up Skill Transfer

Then:  10 unbroken Muscle Ups & 2 unbroken From Support backwards roll to support.

Wednesday:
[1]  5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds
Weight:  185-185-185-185-185
[2]  30-20-10 reps for time:
backsquat (135/95)
50 double unders
shoulder to overhead (135/95)
50 double unders
Time:  17:06rx


Thursday:
AM:
[1]  Hooverball
PM:
[1]  Wendler 1/4 - Overhead Squats
Weight:  5x170, 5x185, 7x195

[2]  3 rounds
10 FS @205
20 HSPU
30 SDHP 70kb
40 DU
Time:  20:17rx

[3]  Wendler 1/4 - Press from Back
Weight:  5x100, 5x105, 6x110

Friday:
Recovery Day
[1]  Row 2000m / 10mins / 100cal (slow recovery rate)
[2]  Mobility

Saturday:
[1]  Then…
10 deadlifts (255/185)
20 squats
30 second plank
4 rounds

Time:  5:49rx
[2]  2 rounds for time UNBROKEN
15 Wallballs
15 SDHP
15 Box Jumps
15 Push Press / Jerks
15 Cal Row (under 24secs each row)

1min rest

Time:  7:22rx

[3]  Power Cleans, touch and go:

5x135, 5x155, 5x165, 5x185

3x195, 2x205, 2x215 (fail), 2x215 pr.

Then 3x1 of 215 for perfect reps.

Sunday:

WU: 2:30min of Double Unders. [190reps]
[1]  Wendler 2/4 - Squats

3x265, 3x285, 11x300 !
[2]  Wendler 2/4 - Press

3x120, 3x125, 6x135 !
[3]  15 Min AMRAP
2 Power Cleans @ 185
5 Bar facing burpees
25 Double unders

Score: 11 rounds rx

[4] 15 each of: reverse Hypers & hip extension

June 24 - 30

Monday:
[1]  8 Rounds of
- 10 Burpees
- Run 400m

Time: 20:46rx
[2]  Strict Press, From the Back
Reps of 1-1-1-1-1

115-125-135-145-135
[3]  Push Press, From the Back
Reps of 3-3-3-3-3

135-135-135-135-135
[4]  Push Jerks, From the Back
Reps of 5-5-5-5-5

135-135-135-145-145

Tuesday:
[1]  7X1 3 Hang Snatch Pulls + 1 Hang Snatch – heaviest possible, rest 60-90 seconds
Weight: 95-105-115-125-135-135-145
[2]  Smolov 2/1
HBBS 6X6 @ 275lbs (70% Plus) – rest at least 2 minutes  Heavy...
[3]  6 Min AMRAP
- 3 Boxjumps @ 30inches
- 3 T2B
*Increase 3 reps of each per round. (3, 3, 6, 6, 9, 9, 12, 12, ...)
Score:  Finished round of 18/18

Wednesday:
[1]  7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
Score:  185-195-205-205 (ugly)  *After that, my calf & hands started to hurt more.
[2] For Time:
100 Double Unders
75 HR Pushups
50 GHD Situps
25 KB Taters
Time:  12:08rx
[3]  Row Intervals:  3 rounds
Row 1 Min  round 1:  26cal, round 2: 21cal, round 3: 20cal
Rest 30 Secs

Thursday:  Kind of rest day... hands and calf hurt too much.
[1]  Warm Up:  3 Rounds for time of
10 Kettlebell Swings @ 2pood
10 GHD Situps
Time:  2:19
[2]  Tried to do Snatches & a wod, but couldn't do it.

Friday:
Recovery Day
[1]  Row 10 mins: 115cal: 2100m

Saturday:
[1]  Parter WOD
7 Rounds for time
29 Wallballs
Partner holds WB at Squat
6 Clean @ Jerks @ 155lbs
Partner holds front rack
13 Pullups
Partner holds chin over bar
Time:  24:18rx

Sunday:
[1]  Bring Bowe Home WOD
For Time:
4 Rounds of:
Run 400m
52 Pushups
30 Kettlebell Swings @ 1.5p
9 Boxjumps @ 30"
6 Front Squats @ 155lbs
*Row 1000M after the 4 rounds are complete.
Time:  39:23rx
[2]  Wendler Squats 1/4
- 5x255lbs, 5x265lbs, 5+ x285lbs (got 10 reps)
[3]  Wendler Press 1/4
- 5x110, 5x120, 5+ x125 (got 7 reps)

June 17 - 23

Monday:
[1]  Tire Flip "Kelsu":
100 Tire Flips @ 400lbs
- 3 Burpees EMOM (start with burpees)
*30 Min Cap
Time/Score: 16:35 w/ 365lb tire
[2]  Strict Press, no rack, pick up from floor.
5-5-5-5-5

115-115-125-125-135

[3]  1000m row cooldown.

Tuesday:
[1]  7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds
Weight:  135-135-145-145-155-155-165
[2]  Smolov 1/1
HBBS 6X6 @ 265 – rest at least 2 minutes
[3]  Cash out, unbroken sets of:

- 30 butterfly pullups

- 15 strict HSPU, toes on wall

- 20 C2B butterfly pullups

- 10 Strict Pullups

Wednesday:
AM:
[1]  Partner WOD
Reps of 10-9-8-7-6-5-4-3-2-1
- Front Squats @ 185lbs (first rep squat clean)
- GHD Situps
* Partner 1 Does 10 FS and 10 GHD then rests while Partner 2 does his set of 10s.  Alternate between each round.
Time:  14:04  All reps were unbroken, partner did 165lbs, and we had 1 GHD to work with, so we needed to adjust the GHD after every round.
PM:
[1] 
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

155-165-165-185-205
[2] 
2 minutes ME Muscle-Ups *15
-then-
6 minute AMRAP of: *3+10
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups *8
[3]  3x10 of Reverse Hypers & GH Raise - Rest 90 secs.

Thursday:
AM:
[1]  Smolov Squat 1/2
HBBS 7x5 @ 275lbs - rest atleast 2 mins
[2]  For Time:
21-15-9 of
- Strict HSPU, Toes On Wall
- GHD Situps
- 70lb KB Swings
Start each round with 30 Double Unders
Time:  9:53rx
PM:
[1]  12 minutes to work to a max Snatch for the day, then:  165lbs
EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.  145lbs
[2]  12 minutes to work to a max Clean & Jerk for the day, then:  225lbs
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.  195lbs
[3]  2 Rounds of Clean 195lbs + 4 Front Squats

Friday:
Rest Day

Saturday:
[1]  "Amanda"

9-7-5 of

- 135lb Snatches (do I need to say squat?)

- Muscle Ups

Time:  10:26rx

*Good baseline time. My first goal was to just complete it and relatively fast.  Now I have a time to beat over and over.  Also the humidity today made the chalk ineffective.

[2]  Smolov 1/3
HBBS 8x4 @ 295lbs

* pause at bottom for 1 sec on last set of 4.[3]  5 minute KB Snatch Test @ 24/16kg for total reps.

Score: 66reps... damn humidity and grip!

Sunday:
[1]  Smolov 1/4
HBBS 10X3 @ 315lbs
[2]  Half "Tabata Fight Gone Bad"
Complete 40 20 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
- Wall-ball 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull 75 pounds (Reps)
- Box Jump 20" box (Reps)
- Push-press 75 pounds (Reps)
- Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Score: 216reps.  Got 50+ on boxjumps & pushpress
[3]  Find 1RM Clean:

185-205-215-225-235-245-255-265 (fail)-265 (caught it but couldn't stand up)

June 10 - 16

Monday:
[1]  15 Min AMRAP Ladder
1 Tire Flip + Jump Through
Sprint 50m
3 Toes 2 Bar
Sprint 50m
**Every round ADD 1 Tire Flip & 3 Toes2Bar**
Score:  9+6tire flips.  Then finished out the round
[2]  Skill Work:  Pistols & ME Tirejump (boxjump)

Tuesday:
[1]  Snatches
7x1 of 1 Hang Power Snatch + 1 Halting Squat Snatch (pause at knees on way up)
115, 115, 125, 125, 125, 125, 135
[2]  For time:
30 Wallballs  (unbroken)
20 Burpees
10 Clean & Jerks @185lbs
20 Burpeesh
30 Wallballs  (broke these into sets of:  12, 9, 9)
Time:  9:04rx
[3]  5 mins EMOM
1 Squat Clean + 1 Front Squat @ 205lbs
[4]  Skill:  Triple Under Practice. [4 complete] + 68 DU UB

Wednesday:
[1]  EMOM for 5 minutes:
2 Snatches (full) @ 80% @135lbs, got 9/10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80% @135lbs, got 10/10
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
[2]  5 Rounds for time:
5 front squats (155/105) (squat clean ok on first rep)
10 kb swings (70/55)
15 situps
20 lunges (total)
Time:  9:26rx
[3] 3 rounds as a circuit of:
- ME UB Handstand Pushups - rest 60 seconds Score:  15, 15, 15
- 5x High Box Jumps (step down from each) - rest 60 seconds  @30" box plus 3x45s & 1x10.

Thursday:
[1]  EMOM for 5 minutes:
2 Clean & Jerks @ 80% @185lbs, got 10/10
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks @ 80% @185lbs, got 7/10
[2]  For Time:
15-12-9
Thrusters @135lbs
Bar facing burpees
- Run 200m
15-12-9
OHS @115lbs
Pullups
- Run 200m
Time:  18:06
[3]  3 rounds as a circuit of:
- 5 Skin the cats - rest 60 secs
- 10 GHD Situps - rest 60 secs

Friday:   REST DAY

Saturday:
[1]  Warmup, 5 Rounds for time:
"Nate"
2 Muscle Ups
4 Handstand Pushups
8 KB Swings @70lbs

Time: 5:50rx UB
[2]  Deadlifts:
5-5-5-3-3-3-1-1-1
*Do NOT go above 90% of 1RM* NO BOUNCE

Score: 315-315-315-345-345-345-365-375-385[3]  12 Min AMRAP
- 6 Power Snatches @95lbs
- 12 Pistols (6 each side alternating)
- 6 Ring Dips

Score: 7+18rx with Muscle Up to rings

It was weird... I started slow and broken.  Then I started picking up a faster pace and going unbroken.

Sunday:
[1]  3 Rounds for time @90% effort:
50 Double Unders
20 Pushups
15 GHD Situps
Time:  5:38
[2]  For Time:
*Alternating between.
50-40-30-20-10  of Air Squats
25-20-15-10-5 Toes 2 Bar
Time:  5:44
[3]  20 Rep Squat - use a weight previously 20 repped before.
Weight:  255lbs for 18/20 reps

June 3 - 9

Monday:
[1]  Skill:  Power Cleans
[2]  For Quality:
2 Rounds of
- Power Clean x1.1.1.1. (rest 10 secs between each 1.)
rest 2 mins
- Weighted strict pullups 2-3 reps with 21x0 tempo (2 second down, 1 second bottom pause, explode up, no pause top)
rest 2 mins
Round1:  PC @ 185, pullups @ 72lbs
Round2:  PC @ 205, pullups @ 72lbs
[3]  For time:
Tire Flip Suicide Sprints x7 rounds
- Flip tire to line (about 2-3 flips)
- 5 burpee tire jump throughs
- sprint to end of pad, then to other end, then back to tire. (~150m)
Time:  10:41

Tuesday:
[1]  Skill:  Snatches to 80% @ 145lbs
[2]  12 Min AMRAP
- 7 Power Clean & Jerks @ 155lbs
- 14 Front Squats @ 155lbs
- Sprint 200m
Score:  2+11 front squats.  Then continued to finish the round
[3]  Skill:  Triple Unders.  16 Total:  hit 2 UB then 3 UB reps.

Wednesday:
[1]  Skill:  Hang (Squat) Clean & Jerk
Score:  80% on Jerk (205lbs) then 225x2, 235x1, 245x2!!!
[2]  For Time:
5 Hang Cleans @ 205lbs
5 Rounds of:  5 pullups & 10 pushups
4 Hang Cleans
4 Rounds of:  5 pullups & 10 pushups
3 Hang Cleans
3 Rounds of:  5 pullups & 10 pushups
2 Hang Cleans
2 Rounds of:  5 pullups & 10 pushups
1 Hang Clean
1 Rounds of:  5 pullups & 10 pushups
Time:  15:34rx

Thursday:
[1]  For Time:
"Tommy Mac"
2 Rounds of
“Tommy Mac”
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
Time:  29:17rx

Friday:
Rest Day & International Donut Day.  3 Krispy Kremes GONE!

Saturday:
Off Base Waterpark Trip. 

Sunday:
[1]  "CrossFit Baseline"
For Time:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Time: 4:04rx
[2]  Strength: Press Complex
5 Rounds for max weight, rest 2-3 mins between rounds:
1 Strict Press + 3 Push Press + 5 Push Jerks
135, 140, 145, 150, 155
[3]  3 Rounds for time:
- 15 Shoulder to Overhead @ 95lbs
- 15 Toes 2 Bar
- 30 Double Unders
** 3 Burpee Penalty every time a set is broken up, must do burpees right away **
Time:  4:44rx unbroken
[4]  20Rep Squat @ 90% FAST, no pause.
@225lbs in 1:30mins
[5] Tried OHS 225lbs with no OHS warmup. Held it in rock bottom for about 8 seconds, then squated up and bailed halfway up.

Next week... time to hit it hard!

May 27 - June 2

Monday:
PM:

[1]  4 rounds for time
15 wallballs
15 GHD situps
Time:  5:20 Unbroken

[2]  5 rounds for time
20 double unders
3 snatches @135 (each rep perfect)
10 burpees
3 snatches
Time:  15:38rx.

[3]  Not for time:
5-4-3-2-1
Muscle Ups
Overhead squats with 3 sec pause @135

Tuesday:

PM:

[1]  10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec.
Goal *completed*:  115, 115, 115, 125, 125, 125, 135, 135, 135, 145
[2]  As a circuit:
- 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec.  @195lbs
- 5X5 Tempo HBBS @ 70% – rest 60 sec. @255lbs
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  Four sets for times of:
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 4 minutes
Round Times: 3:29, 3:20, 3:32, 3:34

Wednesday:
PM:
[1]  Every 40 seconds for 4 minutes:
1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70% @125lbs
[2]  Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70% @165lbs
*Notes: These should both be completed as a complex, without dropping the bar between movements.
[3]  For time:
15 Burpee Over-the-Box Jumps 20″
15 Power Cleans @ 135lbs
15 Burpee Over-the-Box Jumps 20″
30 Front Squats @ 135lbs
15 Burpee Over-the-Box Jumps 20″
15 Jerks / Push Press @ 135lbs
15 Burpee Over-the-Box Jumps 20″
Time:  10:54x

Thursday:
AM:  Basketball
PM: 
[1]  10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
Goal: 185, 185, 185, 195, 195, 205, 205, 215, 215, 225
[2]  As a circuit:
- 5X2 3-Stop Clean Pulls – heavier than last week, rest 60 sec. @225lbs (kept losing grip, so went down in weight from 285...need straps for this)
- 5X5 Front Squats @ 70% – rest 60 sec. @225lbs
[3]  For time alternating between:
Reps of 10-9-8-7-6-5-4-3-2-1 of HSPU
Reps of 1-2-3-4-5-6-7-8-9-10 of Front Squats from floor @ 135lbs
Time: 15:18rx
[4] 6 OH walking lunges @ 135lbs

Friday:
Rest Day/ Recovery.
[1]  Row 2k at 50-60% effort.  Time:  8:13mins
[2]  45 mins of Solid Mobility:  Barbell Quad Smash, Trap Smash, Couch Sit, Bands, etc...

Saturday:
[1]  EMOM WOD:  turned into sets of 3 rounds...
Every 60 Secs for 3 rounds do 1 set:
-4 Squat Cleans + 4 Front Squats @ 185lbs
Rest 1 Min
Every 60 Secs for 3 rounds do 1 set:
-3 Squat Cleans + 3 Front Squats @ 185lbs
Rest 1 Min
Every 60 Secs for 3 rounds do 1 set:
-2 Squat Cleans + 2 Front Squats @ 205lbs
Rest 1 Min
Every 90 Secs for 4 rounds do 1 set:
-1 Squat Clean + 1 Front Squat @ 225lbs

Sunday:
[1]  For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (20/14 lb)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots
Time:  ???
[2]  Three rounds for time of:
20 GHD Sit-Ups
50 Double-Unders
Time:  4:52

May 20 - 26

Monday:
PM:
[1]  Team WOD
In teams of 3, perform the following tasks:
4500m row
And…
100 squats
100 situps
100 pushups
50 wallballs (20/14)
50 kb swings (55/35)
AMRAP in 20 minutes
The team’s score is the total reps accomplished (excluding the row).
Score:  1round + 360reps.  4500k Row:  18:34
[2]  Triple Under Practice:  20 Reps is goal.  Score:  23 reps
[3]  As a circuit:
1a) 3X10 Reverse Hypers –  rest 45 sec.
1b) 3XME TTB – rest 45 sec.  sets of 10, 12, 15.  Having trouble with grip...

Tuesday:
AM: 
[1] Not for time, but 90% effort:
4 Rounds of:
- 10 Jumping lunges (5 per side)
- 15 Pushups
- 20 Squats
Then
- Run 2 miles
[2]  For time:
- 25 Wallballs
- 25 Pullups
- 25 Pistols
- 25 DB Power Snatches @ 55lbs
Time:  8:48.  Hands hurt way too much for grip onto pullup bar... did max of 4 at a time.
PM:
[1]  7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
Weight: 4x115lbs, 3x125lbs
[2]  As a circuit:
- 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec.  @ 185lbs
- 5X2 Tempo HBBS @ 85% – rest 60 sec.  @ 275lbs, 285, 295, 305, 305
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  EMOTM 20 mins (started at 1:00min mark)
Odd mins (1st min):
5 rounds of 4x185 squat cleans (minutes 1, 3, 5, 7, 9)
3 rounds of 3x205 squat cleans (minutes 11, 13, 15)
2 rounds of 2x225 squat cleans (minutes 17, 19)
Alternating with Even mins of:
5x95lbs strict press  ***All Unbroken***

Wednesday:
PM:
[1]  Every 30 seconds for 3 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80% @ 135lbs
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[2]  Every 30 seconds for 3 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%  @ 175lbs
[3]  AMRAP 9 minutes
500m row  @ 1:54
Followed by:
3 deadlifts (185/135)
3 toes to bar
6 deadlifts
6 toes to bar
9 deadlifts
9 toes to bar
etc…
Score:  15 t2b out of 18.
[4]  2x5 OH Walking Lunges @ 135lbs... Holy Crap.

Thursday:
AM:
[1]  Volleyball
PM:
[1]  5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.
@ 185, 185, 195, 195, 205
[2]  As a circuit:
- 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec. @ 275lbs
- 5X3 Front Squats @  80% – rest 60 sec. @ 245lbs
*Notes: Straps should be used for 3-Stop Clean Pulls.
[3]  12 Min AMRAP
4 handstand pushups
8 box jumps (30/24)
24 double unders
Score: 8+7 Rounds

Friday:
PM:
[1]  For Time:
40 Burpees
- 1 min plank (feel elevated on KB)
30 Hollowrocks
- 30 sec L-Sit Rings
20 Turkish Getups @ 1.5p KB
- 30 sec plank
10 Wallclimbs
- 1 min L-Sit Rings
Time:  22:15mins

Saturday:
PM:
[1]  8 min AMRAP
5 Hang Power Snatches  @ 95lbs
5 Overhead Squats @ 95lbs
Score:  8 Rounds
[2]  30Rep Squat @ 225lbs @2:34mins   ***holy crap...!***

Sunday:
AM:
"Murph"  w/ 40 ruck.
Run 1 Mile
100 Pullups  (Chest 2 Bar)
200 Pushups  (Hand Release)
300 Squats
Run 1 Mile
Time:  1 Hour 16 Minutes 53 Seconds