2021-10-31 WoD

 A. Run 4.77km; 24:14; 5:05 pace

2021-10-30 WoD

 WARM
std warmup
3 block run (~800m)
Back squat & clean warmup w empty bar

MAIN

A. 12 min EMOM 65% body weight (I went a little heavier, ~85%)
{
Power Clean
Push Jerk
(lower to back rack)
2 Back Squat
}
12 rounds at 135# (skipped the back squats on one round because I caught the jerk poorly)

B. For time
{
800m run buy-in
5 rounds
{
9 burpee over bar
(1 power clean + push jerk to lower to back rack)
12 back squat 95# (Rx was 15 reps at 65# - I decided to go a bit heavier)
21 ab mat situps
}
800m run cashout
}
time: 18:30

2021-10-29 WoD

 WARM

std warmup
20 DU
500m row


MAIN

On a running 20 min clock:

A. 0:00 - 8:00
{
amrap strict OH press 65# (Rx was 95!)
every time you break, 50 DU
}
OHP: 12, 8, 6, 6 = 32
4 sets DU = 200

4 min rest

B. 12:00 - 20:00
{
amrap Hang Power Clean 115# (Rx was 155!)
every time you break, 30 Air Squats
}
HPC: 8, 6, 6, 6, 4 = 30 reps
5 sets AS = 150

2021-10-28 WoD

 WARM
std warmup
2x40 DU
3 rounds:
{
7 DB OH Press/arm 25#
7 pushup
7 ring rows
}

MAIN

A. Benchpress 5-5-3-3-1-1-1 w increasing weight
I took it easy as I'm still rehabbing my shoulder
2x5 @ 75, 2x3 @ 95, 1x105, 1x115, 1x135

B. 4 rounds, not for time
{
30s chin over bar hang
15/side single-arm ring rows
20 pulls on rower for distance
}
row: 230, 230, 230, 228 (pretty consistant!)

2021-10-26 WoD

 WARM
std warmup
3x20s DU

MAIN

A. 15 min AMRAP
{
25 T2B
25 Box Jump over 24"
50 pushups (I scaled and did these off a box)
}
2 rounds + 25 T2B + 15 Box Jump Over = 240 reps

B. 1k row for time
3:50

2021-10-25 WOD

 WARM
600m row
std warmup

MAIN

A. Chipper: for time, 20 min cap
{
15 strict chinup
40 pistols (Rx was lunges, I did Rx+)
40 DB Snatch 35#
12 strict chinup
30 pistols (Rx was lunges, I did Rx+)
30 DB Snatch 35#
9 strict chinup
20 pistols (Rx was lunges, I did Rx+)
20 DB Snatch 35#
6 strict chinup
10 pistols (Rx was lunges, I did Rx+)
10 DB Snatch 35#
}
time: 17 min

B. 5 rounds, not for time
{
10s Hanging L-Sit
20 leg lift over db
}

2021-10-24 WoD

 A. Run 4.1km; 21:27; 5:21 pace

2021-10-23 WOD

 WARM
400m run
std warmup

MAIN

A. activation - 6 rounds, not for time
{
4/side front rack lunge
8 bent over barbell row
5 tempo front squat 2222
}
1x45#, 5x75#

B. 20 min AMRAP
{
8 KB FrontSquat 2x35# (Rx was 2x53)
1 block farmer carry 1x35#
2 block run
}
3 rounds + 8 front squats + 1 block farmer carry

2021-10-22 WoD

 WARM
std warmup
clean drills
45s SU
45s SU
45s DU

MAIN

A. Work to a ORM Clean in 5 min
{
SquatClean 5x45, 5x95, 4x115, 3x135, 2x155
}

2 min rest

B. Max MU/Pullup/etc 5 min
{
tried a couple strict MU, didn't land them.
~8 x 3 strict pullup
}

2 min rest

C. 5 min AMRAP
{
30 DU
8 DB Push Press (left arm) 35# (Rx was 50#)
8 DB Push Press (left arm) 35# (Rx was 50#)
8 burpee over DB
}
3 full rounds + 30 DU, 16 push press, 2 burpees

D. Added 1 strictMU :-)

2021-10-20 WoD

 WARM
2 block run
std warmup
several of movements below 

MAIN

A. 4 rounds, starting at 0, 5, 10, 15 min. 4 min cap per round
{
2 block run
8 T2B
10 BoxJump 24" (Rx was 12)
20 KBS 3
}

2021-10-19 WOD

 WARM
800m run
std warmup
2x50 SU
2x30 DU

MAIN

A. Back Squat 10-8-6-4-2 (increase weight from ~60% to ~90%)
warm: 5x45, 5x95
main: 10x135, 8x155, 6x175, 4x185, 2x205

B. OH Press 10-8-6-4-2 (increase weight from ~60% to ~90%)
main: 10x45, 8x65, 6x75, 4x85, 2x95

C. Deadlift 10-8-6-4-2 (increase weight from ~60% to ~90%)
warm: 5x135
main: 10x165, 8x185, 6x205, 4x225, 2x245

~30s airdyne between all sets

2021-10-18 WoD

 WARM

std warmup
1 block run
several of each movement below

MAIN

A. "Chelsea", 30 min EMOM
{
5 pullups
10 pushups (I did all of these off a box)
15 AirSquats
}

I scaled as follows:
10 x (5,8,15)
10 x (4,6,15)
10 x (4,5,15)

total: 770 reps

2021-10-17 WoD

 A. Run 3.81km; 18:08; 4:45 pace

2021-10-16 WoD

 WARM
2 block run
std warmup
deadlift drills

MAIN

A. Partner workout, trade off as needed. 20 min cap
{
100 deadlift (50 each, Rx was 275(!), I did 25 at 185, then 25 at 155)
100 bar facing burpees
100 One Arm OH DB Lunge 44# (Rx was 53#) <-- we got to 25 each of these by the time cap
*4 sets (both partners) 1 block run + 15 Air Squats
}
*coach occasionally called "run!" and we had to drop what we were doing and do the run+squats. This happened 4 times in 20 min.
Total: 189 reps each

2021-10-15 WoD

 WARM
800m run (to the gym)
std warmup
2 min row
push press/thrusters 45#

MAIN

A. 5-4-3-2-1 Push Press
5x65, 3x75, 3x95, 2x115, 1x135

B. 4x2 pullups (superset w above)

C. For time:
{
2 block run
10 Thruster 95# (Rx was 135#)
10 pullups
2 block run
9 Thruster 95#
9 pullups
2 block run
8 Thruster 95#
8 pullups
2 block run
7 Thruster 95#
7 pullups
2 block run
6 Thruster 95#
6 pullups
}
18 min

2021-10-14 WoD

 WARM
std warmup
2 block run
snatch drills

MAIN

A. 3 rounds
{
Snatch Pull 45#
Snatch High pull 45#
Power Snatch 45#
}

B. Work to a heavy 3-rep Power Snatch
3x65, 3x75, 3x95, 3x105, 1x115 (sloppy, so I stopped there)

C. Not for time, but maintaining decent pace: 21-15-9-15-21 of
{
Row cals
Pullups (subbed for benchpress which I couldn't do)
}
~20 min

2021-10-13 WoD

WARM
std warmup

MAIN

A. Activation - 4 rounds, not for time
{
5 Tempo DB FrontSquat 2x25# 3231 tempo
3 box jump 24"
10 OH banded pull down (first two sets), 3 tuck front lever (last two sets)
5 supermans
5 kip swings
}

B. 12 min AMRAP
{
3 T2B (then 6,9,12, back to 3,6,9,12...)
6 Box Jump 24"
12 DB Front Rack Lunge 50#
}
7 rounds + 12 T2B + 1 box jump

2021-10-12 WoD

 WARM
std warmup
clean drills
100 SU, 50 DU, 50 DU

MAIN

A. Work to a heavy version of complex, 30 DU between rounds
{
1 pull from floor to above knee
1 Power Clean w 2sec pause above knee
2 PushJerk
}
45, 95, 115, 135, 155, 1x165(fail)

B. 10 rounds, for quality (but timed myself anyway)
{
3 PowerClean + Push Jerk 135# (Rx was 175)
20 DU
}
16:30 (slow! And was gassed despite that!)

2021-10-10 WoD

 A. Run 4.1km; 20:00min; 4:55 pace

2021-10-09 WoD

 WARM
std warmup
Snatch drills w PVC and 45# bar
100 SU

MAIN

A. Activation - 3 rounds not for time
{
1 Power Snatch 65#
1 OH Squat 65#
1 Hang Snatch 65#
1 OH Squat 65#
15 DU
}

B. Work to a heavy 5 rep Power Snatch
5x65, 5x75, 5x95, 1x115(fail)

C. 5 round for time:
{
8 Power Clean 135 (Rx was 10 Power Snatch 75#)
20 AirSquat
30 DU
40 Situps
1 min rest
}
time: 18min? I didn't write it down

2021-10-08 WoD

 WARM
800m run (2 blocks)
std warmup

MAIN

A. Activation. 3 rounds not for time
{
5 S2O (strict press 5x45, 5x65, push press 5x95)
3 strict pullups
3 KBS 53#
}

B. 18 min AMRAP
{
50 cal row
10 strict pullups
40 Russian KBS 53#
10 strict chinups
30 box jump over 24"
10 kipping pullups
20 S2O (push jerk) 95# (Rx was 135#)
10 kipping C2B pullups
}
1 full round + 50 cal row + 2 pullups
(232 reps)

2021-10-06 WOD

 WARM
800m run (to the gym)
2 block run (~800m)
std warmup
50 SU
20 DU

MAIN

A. Back Squat 10-5-3-1-1 increasing weight.
warm: 5x45, 5x95
10x135, 5x185, 3x205, 1x225, 1x245 (that last one ALMOST didn't make it).

B. (Superset w above). 30s DU's (I did 20-30 reps) between sets in A.

C. 10 min EMOM
{
Even: Pike Handstand walk around box 2 revolutions
Odd: 60s DUs (did 50-70 ish)
}

2021-10-05 WoD

 WARM
std warmup
800m run

MAIN

A. Activation - 3 rounds w 65# bar
{
1 deadlift
1 Deadlift + Highpull
1 Power Clean w 2second pause in the catch
}

B. Work to a heavy 2 rep touch-n-go Power Clean
2x95, 2x115, 2x135, 2x155, 1x165(failed)

C. 12 min AMRAP
{
9 deadlift 115#
6 burpees
3 Power Clean 115#
}
8 rounds + 3 DL

2021-10-04 WoD

WARM
800m run (to the gym)
std warmup

activation 5 rounds
{
10 straight legs over kb
5 kip swing into 2 K2E
5/side bulgarian split squat w 26# kb
}

MAIN

A. 5 rounds for time
{
10 Front Rack dual KB Squat (2x26# kb)
15 T2B
800m run
}
17:30

2021-10-03 WoD

 A. Run 4.8km; 4:50 pace

2021-10-02 WoD

 Joined VC Crossfit today - First WOD after a bit of slacking in Sept.

WARM
400m run
std warmup

MAIN

A. Partner WOD, 25min amrap
{
5 Hang Power Clean 95# (Rx was Hang power Snatch 135#)
rest while partner does 5
400m run
5 Hang Power Clean 95# (Rx was Hang power Snatch 135#)
rest while partner does 5
30s plank
5 Hang Power Clean 95# (Rx was Hang power Snatch 135#)
rest while partner does 5
400m run
5 Hang Power Clean 95# (Rx was Hang power Snatch 135#)
rest while partner does 5
30s plank

5 thruster 95# (Rx was 135#)
rest while partner does 5
400m run
5 thruster 95# (Rx was 135#)
rest while partner does 5
30s plank
5 thruster 95# (Rx was 135#)
rest while partner does 5
400m run
5 thruster 95# (Rx was 135#)
rest while partner does 5
30s plank
}

Got through 2 full rounds of the above except the last plank when we ran out of time.