2021-11-30 WoD

 WARM
2 block run
std warmup
3 rounds:
{
20 banded side-steps
10 Good Morning w empty bar
5 barbell row 45#
5 OHPress 45#
}
Deadlift warmup:
5x95, 5x135 

MAIN

A. 4 rounds
{
5 Deadlift (185, 205, 225, 225)
8/side One Arm DB Bench
}

B. For time: 25-20-15
{
Deadlift 135# (Rx was 155)
Burpee Bar Jump
}
time: 8:30

2021-11-29 WoD

 WARM
std warmup
3 x 45s DU/15s rest
5 wallball
2x3 pullup

MAIN

A. 18 min AMRAP
{
50 DU
30 Wallball
3 C2B pullup + 7 pullup + 1 strict MU (somewhere between what was Rx and Rx+)
}
4 rounds even.

2021-11-28 WoD

 Open Gym at VC Crossfit - decided to go in and do some work, since they were closed Fri/Sat

WARM
10 cal Airdyne
std warmup
clean drills
3x95, 3x115 PowerClean + PushJerk
2x5 pullup
2x3 chinup

MAIN

A. 10 rounds for time
{
1 StrictMU
2 StrictHSPU
3 PowerClean + PushJerk CJ 135#
}
~17min

B. 5 rounds, not for time
{
1 HSHold
1 PowerClean + PushJerk 155#
10 T2B
}

2021-11-27 WoD

//Gym closed today, did a run instead.

A. Run 4.86km; 26:37; 5:29 pace

2021-11-26 WoD

//Gym closed today, did a run instead

A. Run 5.0 km; 26:52; 5:22 pace

2021-11-25 Thanksgiving WoD

 WARM
3 block run (to the gym)
std warmup
several of each movement below.

MAIN

A. 12 Days of VC. Mod/scaled some of movements as noted, 40 min cap
{
1 Power Clean + Push Jerk 135#
1 StrictMU (Rx was 2 kipping)
3 Box Jump
4 strict pullup
5 HSPU (Did 5,5,4,4,3,3,3,4)
6 Deadlift 135#
7 T2B
8 Goblet Lunge 36#
9 Russian KBS 53#
10 burpees
11 Goblet Squat 36#
12 cal bike or 1 block run (I did the run)
}
Time: 33:30

2021-11-24 WoD

 WARM
3 block run (to the gym)
3 min AirDyne
std warmup
deadlift drills

MAIN

A. 5x3 Deadlift at moderate heavy weight
warm: 3x95, 3x135
main: 3 reps each at: 185, 205, 225, 245, 245

B. (superset w above) 5x ~20s HSHold

C. (I added, while waiting for part D) HSPU (strict)
1, 1, 2

D. For time, 10 min cap: 30,20,10 of
{
Deadlift 155# (Rx was 185)
wallball 20#
}
time: 8:10

2021-11-23 WoD

 WARM
std warmup
Front Squat warmup w empty bar
3x30s DU practice

MAIN

A. 4x4 Front Squat at moderately heavy weight
4x95, 4x135, 2x4x155

B. (Superset w above) 30 DU

C. 15 min AMRAP
{
3 Ringdip (banded)
2 Front Squat 135# //add 2 reps each round
20 DU
}
Front squats: 2, 4, 6, 8, 6+4, 5+4+3, 10 of 14 (52 FS, 193 reps total)

D. Added 1 StrictMU just to see how it felt

2021-11-22 WoD

 //coach at VC didn't show, so I drove out to BCF and did a drop in.

WARM

1000m row
std warmup
row drills (~500m)
snatch drills

MAIN

A. 6 min Row for distance
1565m

B. 5 rounds - 1 round every 90s, then rest
{
1 Hang Power Snatch
2 OHSquat 
1 Squat Snatch
}
45,45,75,75,75#

C. 8 min EMOM
{
8 burpee pullup
10 OH Squat 75# (Rx was 12 reps at 95#)
}
3 rounds + 8 burpeepullup + 3 OHSquat

2021-11-21 WoD

 (cut the run short - was pretty sore from past 2 days)

A. Run 3.64km; 19:15; 5:18 pace

2021-11-20 WoD

 WARM
std warmup
2x
{
10 pushup
10 Front Rack Lunge 45#
}

MAIN

A. Work to a heavy 6 (3/side) Front Rack Lunge.
95, 105, 115, 125, 135

B. (Superset w above) 30s (cumulative) V-hold

C. 30 min AMRAP w partner. Each partner does 1 round, then partners do the run together
{
each:
{
150m row sprint
10 pushup
12 Front Rack Lunge 95#
{
together: 2 block run
}
Total: 6 rounds (minus the last 2 block run)

2021-11-19 WoD

 WARM
3 block run
500m row
std warmup
clean drills

MAIN

A. work through complex below for 15 min, increasing weight w/o losing form
{
2 hang shrug
2 hang high-pull
4 hang power clean
}
45, 95, 115, 135, 135

B. For time, 10 min cap. 18-15-12-9-6-3 of
{
pullup
hang power clean 95#
}
8:25

2021-11-18 WoD

 WARM
600m row (increase pace every 200m)
std warmup

MAIN

A. 4 rounds, nft
{
10 banded clamshells - left
10 banded clamshells - right
5 back squat (135, 155,155,155)
}

B. 4 rounds, nft
{
10-12 DB Elevator Benchpress (12,10,10,8) 2x20#
12/side DB Row 20#
20 banded pull-apart
}

C. 4 rounds, nft
{
30s Banded hammer curls (16-18 reps)
10s rest
30s Banded Tricep pulldowns (14-16 reps)
10s rest
}

2021-11-17 WoD

WARM

2 block run
std warmup

MAIN

A. 4 Rounds, not for time
{
5 Tempo goblet squat w medball 20# 2-3-2
30s DU (2x20-30/round)
5 strict pullup
}

B. 20 min AMRAP
{
20 Wallball 20#
60 DU
//every second round, do a 1 block run or 300m row
}
7 full rounds, with 3 runs in there.

C. cooldown. 3 rounds
{
10 v-ups
1min foam roll
}

2021-11-16 WoD

 WARM
45s SU
2x45s DU
std warmup
pushpress/pushjerk drills

MAIN

A. 3-5 rounds, not for time (I did 4), for activation
{
5 S2O increasing weight (pushpress 95, 115, then 2 sets pushjerk at 135#)
5 kip swing
5 box jump 20"
}

B. 16min EMOM:
{
min 1: 10 PushJerk 95#
min 2: Rx+ 15 T2B (did them all unbroken) (Rx was 20 situp)
min 3: 10 BoxJumpOver 24"
min 4: Rest
}

2021-11-15 WoD

 WARM
2 block run
std warmup
deadlift drills

MAIN

A. work to a moderate heavy 4x5rep Deadlift
warm: 5x45, 5x95, 5x135
main: 5x185, 5x205, 2x5x225

B. 8 min AMRAP. 1,2,3... rep scheme, of 
{
KBS 53#
burpees
}
Got 11 rounds done, and 6 reps of the 12 KBS (122 reps)

I added

C. 3 ring pullup (strict, for form) +
1 strictMU

2021-11-14 WoD

 A. Run 3.94km; ~21:27min; 5:26 pace

2021-11-13 WoD

 WARM:
std warmup
3 rounds
{
max row cals 45s (switch w partner each minute)
rest on minute partner works
}
19,17,18

MAIN

A. Partner workout - 2 times through, each 5min amrap twice. Switch off w partner with each doing a full set while other rests.
{
A1. 5min AMRAP:
{
6 pullup
8 DB PushPress (2x25#)
10 DB Front Rack Box Stepups (2x25#
}
first time through: 2 rounds
second time through, 2 rounds + 18 reps

2 min rest

A2. 5 min AMRAP
{
6 burpees
8 KBS 53#
10 Goblet Lunge 53#
}
first time through: 2 rounds + 14 reps
second time through: 2 rounds

2 min rest
}

I added: 
B. 2 ring pullup, 1 strict MU

2021-11-12 WoD

 WARM
200m run
std warmup
clean drills

MAIN

A: Clean complex 5 rounds, warming up first
{
Hang Squat Clean
SquatClean
FrontSquat
}
warm: 1x45, 1x95, 1x115, x135
main: 5 rounds at 135

B. Superset w above 5 rounds:
10 banded PVC lat pulldown with 2s pause

C. 14 min AMRAP
100 DU buyin (did 62+20+18)
{
21 wallball 20#
15 SDLHP 75#
9 T2B
}
3 sets + 31 reps

2021-11-11 WoD

 WARM
3 block run (to gym)
15 cal AirDyne
std warmup

MAIN

A. 3-4 rounds (I did 4) not for time
{
6 ring dips (banded)
6 CG KB Pushup
8 KB floor press
}

B. 5 rounds not for time
{
16 alt DB gorilla row 2x25#
18 alt DB Hammer Curl
10 banded row
}

C. 5 min amrap. 1, 2, 3, 4.... of
{
DB Renegade Row 2x25#
Hang Power Clean & Push Jerk 95#
}
6 full rounds + 7 Rows

2021-11-10 WoD

 WARM
3 block run (to the gym)
2 block run (w class)
std warmup

MAIN

A. 5x5 back squat, 1s pause at bottom, increasing weight.
warm: 5x45, 5x95
main: 5x135, 5x155, 5x165, 5x175, 5x185

B. 9 min AMRAP.
500m row buy-in (~2min) then
{
7 pullup
11 DB Front squat 2x30#
}
6 rounds even

2021-11-09 WoD

 WARM
std warmup
several of movements below
3 rounds, nft
{
10 band pull-aparts 
10 wallball 14#
}

MAIN

A. EMOM 16
{
Min 1: LH Filly Press 36#KB/25#DB
Min 2: RH Filly Press 36#KB/25#DB
Min 3: 30s HSHold
Min 4: Rest
}

B. 5 rounds for time
{
10 LH KBS 36# (Rx was 53#)
10 S2O (PushJerk) 95#
10 LH KBS 36# (Rx was 53#)
20 Situp
}
time: 9:50

I added:

C. Strict MU
1 failed, 1 successful

2021-11-08 WoD

 WARM
std warmup
clean drills

MAIN

A. EMOM 6, increasing weight as you wish
{
1-2 PowerClean
1-2 HangClean
1-2 Front Squat
}
2 reps/set: 1@95 , 2@115
1 reps/set: 2@135 , 1@155

B. EMOM 5, 4 rounds
{
2 block run
7-5-3
{
PowerClean 95
BurpeeBarJump
}
rest remainder of 5 min
}
dropped a couple reps in the latter two rounds

I added:

C. 3x1 Tuck back lever

2021-11-07 WoD

 A. Run 4.1km; 22:39; 5:31 pace

2021-11-06 WoD

 WARM
std warmup
2 rounds
{
5/arm DB thruster 25#
10 KB deadlift 36"
3 pullups
}

MAIN

//was a partner workout, but odd man out I did it alone

A. 22 min AMRAP
{
15 pullup
20 one arm DB thruster 35# (Rx was 50#)
30 KB deadlift 53#

* Sometime between the 0 and 10 min mark, do an 800m row - I just did it out of the gate
}
score: Row + 4 rounds + 15 pullup + 10 thruster

2021-11-05 WoD

 WARM
std warmup
1 mile AirDyne
clean & jerk drills w bar

MAIN

A. Work to a heavy-ish PowerClean + PushJerk
3x45, 3x95, 3x115, 2x135, 1x155

B. EMOM 15:
{
min 1: 3-5 (I did 3) Power Clean + PushJerk 135# (Rx was 155)
min 2: 14-20 (I did 14) Goblet Lunge 35# (Rx was 53#)
min 3: rest
}

C. Tabata, alternating between:
{
- flutter kicks (~20)
- ab mat situps (12)
}

2021-11-04 WoD

 WARM
2 min AirDyne
std warmup

MAIN

A. 5 rounds, not for time
{
8 reps reverse grip bench press (45, 4x65)
6 reps DB deficit pushup
}

B. 4 rounds, not for time
{
10 cal AirDyne
50' sled push 90#
10 DB front rack side-step 2x35#
}

2021-11-03 WoD

 WARM
500m row
std warmup

MAIN

A. 4 rounds, not for time
{
6 ring rows off high box
20s hollow hold
20s superman hold
3 Ring MU transitions (w feet on floor)
}

B. 20 min AMRAP. Every 4 min, starting at 0:
{
5 Burpee pullup
10 wallball 20#
15 KBS 63#
Row remainder of 4 min for distance
}
score is total distance: 5 rounds, scoring: 550, 450, 410, 380, 430m = 2200m

C. 1 strictMU 
(I added at the end just to see if I could still do one!)

2021-11-02 WoD

 WARM
std warmup
2x45s SU
2x45s DU
snatch drills w PVC

MAIN

A. In 12 min, work through following complex, increasing weight as you go
{
Power Snatch w 2s pause at the knee
Hang Power Snatch
BtN Snatch Grip Push Press*
}
2x45, 2x65, 2x75, 2x85, 1x95*, 1x105*
* Dropped the PPress for the heavier rounds

B. 6 min AMRAP
{
5 Power Snatch 75# (Rx was 115#)
6 Box Jump 30"
}
4 rounds + 2 reps

2 min rest

C. 6 min AMRAP
{
5 Hang Power Snatch 75#
6 Box Jump 24"
}
5 rounds + 1 rep

2021-11-01 WoD

 WARM

3 min Airdyne
std warmup
several of movements below

MAIN

A. 4 rounds, not for time
{
4-10 Strict pullup (I did 8,6,6,6)
4-10 Strict ring dip (I did banded, 5,5,5,5)
}

B. 5 rounds for time, 15 min cap
{
5 Front Squat 115# (Rx was #155)
10 T2B
12 Dumbell Hang Power Clean & Push Jerk (6/side)
20 DU
}
time: 12:10