July 15 - 21

Monday:
[1]  Three sets, not for time, of:
Parallette HSPU x 8 unbroken reps
Double-Unders x 40-50 unbroken reps
Roll to Candlestick x 10 reps
[2]  Wendler 3/4 - Deadlifts
5x285, 3x320, 1+ 355 (7 reps! cal=422lbs)
[3]  For Time as team lead: (team moving behind ladder)
30 Deadlifts @ 225lbs
30 Wallballs
30 Toes to Bar
20 Boxjump overs (can touch top of box)
20 Burpees
20 Cal Row
Time:  9:42rx

Tuesday:
[1]  Wendler 3/4 - Front Squats
5x205, 3x230, 1+ 255 (6 reps! cal=305lbs)
[2]  15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang)
Today's Max:  115lbs (no jumping feet off the floor or moving to a new location)
[3]  3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
@ 105lbs
[4]  4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.
@ 125lbs
[5]  10 Min AMRAP
*Add 1&2 reps per round to each exercise.
1 Wallclimb
2 Hang Power Snatch
2 Wallclimbs
4 Hang Power Snatch
3 Wallclimbs
6 Hang Power Snatch
4&8, 5&10, 6&12...
Score:  4 rounds + 5 Wallclimbs (Wrist is still sore, so hook grip is little painful and wall climbs are slow.)
[6]  6 Mins Bottom Squat Hold - Unbroken.

Wednesday:
[1] 7x3 Jerk Balance - For Skill.  Only go heavy if form is PERFECT (be very judgemental)
95-95-105-105-115-115-115
[2]  3 Rounds for max reps/rounds:
1 Minute ME Wallballs:   Reps:  32-30-31
2 Minute AMRAP:  (start rounds 2 and 3 from where you left off on round 1)
- 10 Pistols (alternating)  Rounds:  (1)4.5, (2)3, (3)3.5  Total:  11.5(estimated)
- 10 HR Pushups
Then:  50 Double Unders
Rest 1 minute
Time: 13:40

Thursday:
[1]  Snatch High Pull + Hang Snatch High Pull + Hang Power Snatch + Snatch Balance+OHS
95-105-115-115-125-135-135-145-135-135-135
[2]  3 rounds for time of:
Row 20 Calories
15 Burpees
8 TTB
Time:  6:40rx
[3]  Wendler 3/4 - Strict Press
5x110, 3x125, 1+ 140 (3 reps; cal=146lbs)

Friday:
Recovery Day:  Row/bike

Saturday:

AM:

[1]  Wendler 4/4 - Squat Deload

4x5@135, 5x165, 5x205 (5sec pause at bottom)

[2]  6 Rounds for time:

10 Ring Pushups

8 Pistols

10 GHD situps

Time:  5:25rx

PM:
[1]  Strength/Skill:

1 set of 1 push press, 2 push jerks, 3 split jerks @ 60% of 1RM split jerk. @140

1 set of 2 push press, 3 push jerks, 4 split jerks @ 65% of 1RM split jerk. @150

1 set of 1 push press, 2 push jerks, 3 split jerks @ 70% of 1 RM split jerk. @165
[2]  Five rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Double-Unders x 30 reps

Time: 8:40rx
[3] 6 min amrap
6 deadlifts @185
6 boxjumps @24 step downs only

Score: 8 rounds.

Sunday:
[1]  Chipper, for time:
100 Double Unders
  15 Strict Press, Dumbbells @22.5kg
  15 Knees to Elbows
  15 Strict Pullups (reg. grip only)
30 DB Push Presses (No Jerks) @22.5kg
30 GHD Situps
30 KB Snatches, 32kg
  45 Elevated HR Pushups, feet on 45lb plate
  45 Lunges w/ plate 45lb OH
  45 KB Swings, 32kg
100 Double Unders

Time: 31:25rx

July 8 - 14

Monday:

AM:

[1] "Fight Gone Bad ('ish)"

3 Rounds for max reps/cal.

1 Min at each station

- Wallballs @ 20lbs to 10"

- Boxjumps @ 24inches

- SDHP @ 75lbs

- Push Press @ 75lbs

- Row for calories

Score: 341 Reps. *Strong points: Boxjumps & Push Press.

PM

[1] 15 Rounds: 5 Hang Power Snatch & 5 Back Squats @ 75lbs

Time: 13:40

[2] Wendler 2/4 - Deadlifts

3x300, 3x315, 8x335

Tuesday:

[1] Snatches: Work on skill/heavy 5 attempts at max

Weight: 135-145-145-145-145. *Had hard time with the catch and 3rd pull, hurt my wrist and it's swollen

[2] 3x5 Snatch High Pull -rest 60 seconds: 5x155, 5x165, 5x165

[3] 3x5 Snatch 1st Pull to knees, 3 sec pause -rest 60 seconds: 5x185, 5x195, 5x205, 5x205

[4] For Max Effort reps against a running clock:
2 Mins ME Double Unders: 190 reps

3 Mins ME KB Swings @ 53lbs: 56 reps

- 2 Min Rest

3 Mins ME Wallballs: 70 reps

2 Mins ME Double Unders: 92 reps

**I Needed to do Wendler 2/4 Front Squats, but my wrist hurts too much to hold even a bar in the front rack position. Doing RICE for 2 days/nights on it and work around it.

Wednesday:

[1] 6 Min AMRAP Ladder (increase 3 reps per round):

3 Deadlifts @ 275lbs

3 Toes to Bar
Score:  Round of 12 complete + 11 Deadlifts of 15

[2] Wendler 2/4 Front Squats
Weight:  3x230, 3x235, 7x245

[3] 5 Rounds @ 50-55lbs Dumbells

10 Pushups

5 Hang Power Cleans

5 Front Squats

5 Push Presses
Very Hard but complete.  Wrist provided very small amount of stability making the front squats very hard to do.
Round of 5 was the only unbroken round.  Alternated rounds with a partner.

 

Thursday:

[1]  Muscle snatch: 3x5
Weight:  95, 105, 105, 115
[2]  Snatch balance: 6x2
Weight:  135x2, 155x2, 175fail, 165x2, 175x2, 185x1
[3]  21-15-9
OHS & snatch grip push press/jerks from back 115lbs

Time:  9:42rx

 

Friday:

Rest Day

 

Saturday:
***With very Minimal rest times between workouts (2, 3, 4), do 20 GHD Situps and 20 Reverse Hypers.  If the GHD is busy, do 5 UB Muscle Ups then wait for GHD.

[1a] 20 ghd situps & 20 reverse hypers & 5 UB MU
[2] 10min amrap: 15 dumbbell snatches (alt arms per round) & 30 double unders
Score:  6+9 Double Unders
[1b]  20 ghd situps & 20 reverse hypers & 5 UB MU
[3] 4x5 hang power snatches
Weight:  5x95, 5x105, 5x115, 3x135, 3x135
[1c]  20 ghd situps & 20 reverse hypers & 5 UB MU
[4] For time:
10 Pistols (5 per)
20 HR pushups
30 Boxjumps
40 wallballs
50 Double unders
40 wallballs
30 boxjumps
20 HR pushups
10 Pistols
Time:  10:55rx
[1d] 20 ghd situps & 20 reverse hypers & 1 MU & 1 Forward Roll from Support

 

Sunday:

[1]  Wendler 3/4 - Backsquats
5x255, 3x275, 3x285, 1+ 315 (10 reps!!! cal=419lbs)
[2]  Three sets for times of:
Run 400m
165lb Hang Squat Cleans x 10 reps  Changed to:  10 KB Swings @ 2pood
20 Front- Back-Racked Walking Lunges in place (165lb)
Rest 4 minutes
Time:  19:10rx  (including the 8 mins of rest times)
**Changed the WOD slightly due to wrist mobility. I can hold and do 95lb cleans, but after 3 reps it hurts very much.









 

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!