2021-08-31 WoD

 WARM

3 min Airdyne
std warmup
Airdyne sprints:
30 sec
20 sec
10 sec

MAIN

A. 10 min Assault Bike for cals (test)
118 cal

B. HSHold/HSPU practice/drills

C. 8 min EMOM
odd: HSHold practice for 30s
even: Strict HSPU (5,5,4,3)

2021-08-30 WoD

 WARM
std warmup
rowing sprints (2x150m)

MAIN

A. 3x5 back squat at 70% (I went a little heavy so went 3x4)
warm: 5x45, 5x95, 5x135
main: 3x4@185

B. 4 rounds, 2 min work, 2 min rest
{
Row 250m
in remainder of 2 min, max Air Squats for score
}
Count: 44, 45, 43, 45

2021-08-29 WoD

 A. Run 3.8km; ~15min; ~5min pace

2021-08-27 WoD

 //travelling

A. 3 mile hike

B. 1hr kayak (light pace)

2021-08-25 WoD

 WARM
std warmup
200m run
250m row

MAIN

A. Deadlift 3x5 @ 65%
warm: 5x45, 5x95, 5x135
main: 5x185, 2x5x205

B. 2 sets {
250m rowing sprint
1 wall walk
4 box step ups 24"
}

C. 2 sets {
250m rowing sprint
1 wall walk
4 box step ups 24" with two KB in front rack 2x24#
}

//Went to PT afterward and did a bunch of shoulder exercises

2021-08-24 WoD

 WARM
5 min AirDyne
std warmup
snatch/OHSquat drills
200m run

MAIN

A. 3x3 OHSquat at 60% - 2s pause at bottom
1x5 @ 45, 1x3 @ 65, 2x3 @ 75

B. Nancy: 5 rounds for time of
{
400m run
15 OHSquat 75# (Rx was 95#)
}
time: 14:40

C. Accessory work - 2 rounds, not for time
{
12 banded face pulls
12 One Arm KB Situp 16# (6/side)
12 One-leg glute bridge (6/side)
}

2021-08-23 WoD

 WARM

5 min AirDyne
DB presses & rows (various)
2x5 T2B

MAIN

A. 3x6 OH Press at 60%
3x6 @ 75#

B. 3 rounds of
{
3 weighted pullup 20#
3 strict pullup
3 kipping pullup
}
(Rx was 3-5-7 unbroken - I did unbroken but reduced reps)

C. EMOM 12
{
even: 10 KBS 36#, 5 goblet squat 36# (Rx was 70# for both)
odd: 10 T2B, 5 box jump 24"
}

2021-08-22 WoD

 Run 3.5km (short one, limited on time) 15 min-ish; 4:50 pace

2021-08-21 WoD

 WARM

5 min Airdyne
std warmup
several rounds of movements below

MAIN

A. For time:27-21-15-9
{
Cal Row
DB Thruster 2x25#
}
(9min-ish)

5 min rest, then

B. For time:27-21-15-9
{
Cal Airdyne
DB Hang PowerClean 2x25#
}

24min total

2021-08-20

 WARM
2min AirDyne
400m run
std warmup

MAIN

A. Front Squat 7-5-3 @ 50/65/80%

warm: 5x45, 5x95
main: 7x135, 5x155, 3x185

B. 10 rounds
{
30 DUs
4 devil's press 2x35# (rx was 6 reps
}
time: 14:14

2021-08-18 WoD

 WARM

std warmup
2 min AirDyne
MANY of movements below, with lighter weight, lower reps

MAIN

A. 3 rounds, increasing weight
{
Power Snatch
3 OH Squat
}
45, 65, 75, 75

B. 21 min EMOM
{
min 1,4,7...: 6 burpees for 30s, then 30s rest
min 2,5,8...: DB Snatch 50#
min 3,6,9...: 10 T2B
}

2021-08-17 WoD

 WARM

std warmup
400m run
3 min Airdyne
clean drills

MAIN

A. 3x3 OH Press
3x3 @ 95#

B. 3x3 PushPress
3x3 @ 115#

C. 3x3 PushJerk
3x3 @ 135#

D. 8 rounds, 1 every 90s
{
HighHang Clean
HangClean
Clean
}
3x95, 3x115, 2x135

E. 2x5/side banded rotation

2021-08-16 WoD

 WARM
std warmup
400m run
deadlift drills

MAIN

A. 3x6 Deadlift at 60%
warm: 5x95, 5x135
main: 6@185, 6@205, 6@225

B. 5 rounds for time
{
200m run
1 Clean into 5 Front Squat at 95# (Rx was 135)
10 pullup + 5 pushup (Rx was 5 BarMU)
}
time: 10:50

2021-08-15 WoD

 A. Run 5.5km; ~30 min; ~5:30 pace

2021-08-14 WoD

 WARM
2 min Airdyne
std warmup
several of each movement below

MAIN

A. "Barbara" - 5 rounds for time, with exactly 3 min rest b/t rounds:
{
20 pullup
20 pushup (Rx was 30 - I scaled as am still recovering)
40 situp
50 AirSquat
}
time: 39:30 (scaled)

2021-08-13 WoD

 WARM
std warmup
Clean drills

MAIN

A. Work to a heavy CJ
5x45, 5x95, 3x115, 3x135, 2x155

B. For reps:
{
AMRAP 2 min CJ 95# (Rx was 135)
16 reps

90 sec rest

AMRAP 90sec CJ 115# (Rx was 165)
8 reps

90 sec rest

AMRAP 1 min CJ 135# (Rx was 185)
6 reps

2021-08-11 WoD

 WARM
std warmup
3 rounds:
{
1 min Airdyne
5 inchworms
10 deadbugs
12 lunges
}
deadlift bracing/warmup

MAIN

A. 3x8 deadlift, slightly heavier than last week
warm: 5x45#, 5x135#
main: 1x8 @ 185#, 2x8 @ 205#

B. with partner, one rests/one works, 5 rounds each for time (which I forgot to write down, but was ~2:30/round
{
15 wallball 20#
10 cal Airdyne
5 PowerClean 135#
}

2021-08-10 WoD

 WARM
std warmup
5 min Airdyne
snatch drills

MAIN

A. EMOM 8
{
Power Snatch
2 OH Squat
Squat Snatch
}
2x45, 3x65, 3x75

B. 3 rounds for time

{
400m run
12 Power Snatch 65# (Rx was 95#)
6 OH Squat 65# (Rx was 95#)
}
14:30

2021-08-09 WoD

 WARM

5 min Airdyne
std warmup
clean & jerk drills
2x2 HSPU

MAIN

A. 3x8 OH Press, increase from last week
1x8 45#
3x7 75#
(4 power cleans)

B. 3x3 split jerk at 50%
3x45#, 3x95#, 3x115#, 2x135#
(4 power cleans)

C. AMRAP 4
{
2 HSPU (Rx was 5 reps. did 3 first round, then dropped to 2)
10 KBS 53#
}
5 rounds even

2 min rest

D. AMRAP4
{
Medball Clean 50#
}
35 reps (7x5)

2 min rest

E. AMRAP 4
{
5 C2B Pullup
5 burpees
}
5 rounds
}

2021-08-08 WoD

Sunday run

A. Run ~7km, ~38 min, ~5:30/km (runkeeper stopped partway through)

2021-08-07 WoD

 Did a dropin at VC Crossfit, around corner from house we put an offer on, just to check it out. Decent place, quite a grind!

WARM

std warmup
clean drills
warmups for several movements in may wod

MAIN

A. activation - 4-5 round of the following, starting w empty bar, increasing weight
{
hang high-pull
hang power clean
2 front squat
}
45, 65, 2x95

B. For time, 30 min cap:
{
10 Burpees
--
10 Burpees
20* Hang Power Clean 95#
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
100 situps
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
100 situps
150 Air squats
}
time: 29:33
* Rx was 25 reps, I scaled to hit time cap - turned out to be a good estimate - 650 rep workout(!)

2021-08-06 WoD

 WARM

std warmup
2 min airdyne
deadlift warmup (5x45, 5x95)

MAIN

A. 3x8 deadlift at 40%
3x8 @ 135, 185, 205

B. 5 rounds, not for time
{
8 DB OH Tricep extension (subbing for bench) 50#
2x8 DB Row 50#
8 front rack bulgarian split squat 50#
}

2021-08-05 WoD

 Gym closed this morning so just did a short recovery run

A. Run 3.22km; 17:27; 5:25

2021-08-04 WoD

 WARM

std warmup
2x1min Row
2x10 KBS
2x10 wallball

MAIN

A. EMOM 8 (barMU practice)
{
pullup
C2B pullup
(high as possible) C2B pullup
}

B. 5 rounds, each for time, 2 min b/t
{
20 wallball 14# (rx was 20#)
12 cal row
10 KBS 36# (Rx was 53#)
}
(reach round was roughly 2 min)

2021-08-03 WoD

 WARM

std warmup
several of movements below
2 min AirDyne

MAIN

A. 3x8 OH Press
3x8 @ 65#

B. Pullup progression - do all reps in sequence unbroken - 3 rounds
{
sequence: 3 weighted pullups - 5 strict pullups - 7 kipping pullups
rnd 1: 3(12#), 3, 5
rnd 2: 3,3,3
rnd 3: 2,2,3
}

C. 3 rounds, not for time
{
10 burpee over box 24" (didn't do pushup)
20 KB Front Rack Lunge (2x26")
}

2021-08-02 WoD

 WARM
3 min AirDyne
snatch drills
std warmup

MAIN

A. activation - 3 rounds, not for time
{
3 snatch w 45# bar
2 HS Hold
3 Pullups (scaled, was MU progressions)
}

B. 20 min EMOM
{
Odd: 8 cal Airdyne (Rx was 15 cal row)
Even: 2 squat snatch (6 rounds at 65#, 3 rounds at 75#)
}

2021-08-01 WoD

 Sunday Run

A. Run 5.57km; 29:12; 5:15 pace