2022-05-31 WoD

 WARM
400m run
std warmup
deadlift drills

MAIN

A. Deadlift progression 
prescribed: warmup, then 5x65%, 5x75%, 5x85%, with slightly increased target PR (i used 325#)
warm: 10x95, 8x135, 6x185
main: 5x205 (63%), 5x245 (75%), 4x275 (85%)

B. (superset w above) 4x3 box jumps 24"

C. 4 rounds, every round on 4:00 mark
{
2 block run
7 box jumps 24"
5 deadlift 225#
}
finished every round ~2:30-~2:45

2022-05-30 Memorial Day Murph

 WARM
3 block run
std warmup
several of murph movements

MAIN

A. "Murph"
{
1 mile run
100 pullup
200 pushup
300 air squat
1 mile run
}

I segmented as follows:
1 mile run
15 rounds of
{
5 pushup
1 squat
5 pullup
5 pushup
19squat
}
then 5 rounds without the squats

time: 35:10 <-- just 55 seconds worse than my best time, and 9 min faster than last year. 

2022-05-29 WoD

 //murph tomorrow, so didn't overdo it on the run

A. Run 3.91km; 18:34; 4:45 pace.

2022-05-28 WoD

 //VC Crossfit closed today so did a drop-in at BCF

WARM
2k Airdyne
10 KBS 35#
5 pullups
10 Goblet lunge

MAIN

A, B on a running clock.

A. 3 rounds for time
{
40 wallball 20# (Rx was 50)
20 T2B (Rx was 25)
}
~14min

rest to 20 min mark, then

B. 3 rounds for time
{
50 KBS 53#
12 Goblet lunge 36# (Rx was 53#)
4 RingMU (Rx was 8MU)
}
Time: about 14 min

2022-05-27 WoD

WARM
400m run
std warmup
3 rounds
{
2 pullup
4 box jump
6 DB snatch 2x25#
}

MAIN

A. For time:
3 rounds
{
4 strict pullups
8 BoxJumpOver 24"
10 DBSnatch 50#
}

3 block run

3 rounds
{
4 C2B pullups
8 BoxJumpOver 24"
10 DBSnatch 50#
}

3 block run

3 rounds
{
2 RingMU,
2 C2B pullups
8 BoxJumpOver 24"
10 DBSnatch 50#
}
}
Time: forgot to write it down. 23min?

2022-05-26 WoD

 Coach didn't show this morning, so did a run instead

A. Run 7.62km; 39.57; 5:15 pace

2022-05-25 WoD

WARM

400m run
2 min Airdyne
std warmup
jerk drills

MAIN

A. Work to a heavy 2-rep Push Jerk
5x45, 5x95, 4x114, 3x135, 2x155, 2x165

B. 5 round for time
{
1 power Clean 135#
6 PushJerk 135# (last 2 rounds I did 5 reps)
30 AirSquat
2 Block Run
}
time: 17:12

2022-05-24 WoD

WARM
400m run
std warmup

MAIN

A. Deadlift cycle deload week: (using 315 as PR)
prescribed: 5x40%, 5x50%, 3x60%, 3x1x70%
done: 5x95#(warm), 5x135#(43%), 5x165#(52%), 3x185 (59%), 3x1x225(71%)

B. (Superset w A) 6x1 HSHold

C. 12 min EMOM
{
Min 1: 4 wallwalks (last 2 rounds did 3 wallwalks)
Min 2: 8 chinups (Rx+ 2 rope climbs): (2 12' legless rope climbs/ 2 10' LLRC/8 strict chinups/5+3 SCU)
Min 3: 10 cal Airdyne
}

2022-05-23 WoD

WARM
1 block run
std warmup

MAIN

A. Activation (not for time)
{
30s SU
8 scap pulls
6 DB Front Squat 2x25#

30s SU
8 kip swings
6 DB Front Squat 2x25#

30s DU
8 T2B
6 DB Front Squat 2x25#
}

B. 5 min AMRAP
75 DU buy-in
{
12 T2B
12 DB Front Squat 2x35# (Rx was 50#)
}
3 rounds even

3 min rest

C. 5 min AMRAP
75 DU buy-in
{
9 T2B
9 DB Thruster 2x35# (Rx was 50#)
}
3 rounds + 2 T2B

3 min rest

D. 5 min AMRAP
75 DU buy-in
{
6 T2B
6 DB Hang Clean Squat Thruster 2x35# (Rx was 50#)
}
3 rounds + 3 T2B

2022-05-22 WOD

A. Run 4.5km; 24:43; 5:37 pace 

B. OHPress
10x45, 8x65, 6x75, 4x85, 3x95, 1x105

C. 2x2 TGU
2x26#, 2x36#

D. 5 rounds
{
5 strict chinup
1 HSHold
}

2022-05-21 WoD

WARM
1 block run
std warmup
power cleans: 5x45, 5x95, 3x135, 2x155

MAIN

A. Partner workout, 22min AMRAP
{
partner A runs 1 block
partner B runs 1 block
then splitting as desired:
15 PowerCleans 135# (Rx+155#)
45 Wallball 20#
}
I did 4 rounds + 1 block run + 3 PowerCleans at 135#
4 rounds were 2 rounds of 7, 2 rounds of 8 PC's split as:
(7x155), (8x155), (4x155+3x135), (4x155, 4x135)

2022-05-20 WoD

WARM
400m run
1 block run
std warmup

MAIN

A. For time
{
1 mile run buy-in (6:29!)
50 T2B
50 Box Jump
50 S2OH (PushJerk) 75#
}
time: 17:30

I added

B. 3xHSHold

2022-05-19 WoD

WARM

400m run
std warmup

MAIN

A. 4 RFQ
{
25' DB hamstring march 2x25#
20s KB-Sumo Jump Squat (1x36#, about 12 reps each time)
}

B. 4 RFQ
{
10 Front-foot-elevated (3") DB Split Squat 2x35#
20s strict pullup (7,7,6,5)
}

C. 4RFQ
{
8 bent-over Barbell Row 75#
12 barbell Glute Bridge, 15s pase on last rep 75#
}

2022-05-18 WoD

 WARM

400m run
2min row
std warmup

MAIN

A. 20min EMOM
{
min 1: 12 cal row
min 2: 8 Ring Dip
min 3: 8 DBFront Squat 2x40#
min 4: rest
}

I added:

B. 3x HSHold

2022-05-17 WoD

WARM
400m run
2x30s DU
std warmup

MAIN

A. Deadlift cycle continued (assumed 315 as my ORM)
6x135 (43%), 5x165 (52%), 5x185 (59%)
4x235 (75%), 3x275 (87%), 1x305 (97%)

B. "Helen" 3RFT
{
400m run
21 KBS 53#
12 pullups
}
9:51 PR vs previous of 10:20

2022-05-16 WoD

 WARM
400m run
2 block run
std warmup
clean drills

MAIN

A. Work to a heavy 3 rep Hang Power Clean
3x45, 3x75, 3x95, 3x115, 3x135, 3x155, 2x175 (failed 3rd rep)

B. 16min AMRAP
{
9 wallball 20#
6 hangpowerclean 95#
3 burpee bar jump
}
12 rounds even

2022-05-15 WoD

 A. Run 3.63km; 18:17; 5:02 pace

B. OHPress
5x45, 5x45, 10x65, 8x75, 6x85, 4x95, 1x105(failed)

C. 3 rounds, not for time
{
10/arm DBCurl 2x30#
3 Seated Leg Raise
1 HSHold
}

2022-05-14 WoD

WARM
4 rounds, not for time
{
10 cal row
10 KBS 36#
10 box stepups 24"
10 banded good mornings
}

MAIN

A. Activation, 3 rounds, not for time
{
10 Banded KBS 53#
2 kip swings, into
2 kipping pullups
3 box jumps
}

B. 22min amrap w partner (each does a full round, then rests while other works)
{
15 KBS 53#
7 Box Jump 24"
5 pullups
}
10 rounds even

C. Buy-out, 100cal row for time w partner
20/20/10 each. Total of about 7min

2022-05-13 WoD

 WARM
400m run
3 min AirDyne
clean drills
std warmup

MAIN

A. Work to a heavy squat clean
5x45, 5x95, 4x115, 3x135, 2x155

B. (superset w above) negative ring dips
4x3 negative ring dips

C. "Elizabeth" 21-15-9
{
Squat Clean 135#
RingDip
}
time: 15:05

2022-05-12 WoD

 WARM
400m run
2min Airdyne
std warmup

MAIN

A. Banded deadlift 9x2 @ 50%, 30s rest b/t
warm: 5x95, 5x135, 
main: 9x2 @ 165# (~60%)

B. 4 rounds not for time
{
3 seated box jumps to 20" 2x10#DB
10 barbell glute bridge (1-2 45#, 3-4 95#)
}

C. 100 banded back extensions

D. 3x8 ring body saw

E. 3 HSHold ~10s each

2022-05-11 WoD

WARM
400m run
std warmup

MAIN

A. Benchpress 3x10 at moderate weight
10x45 (warm), 10x95, 10x115, 10x125#

B. (superset w above) 3x20 band pullaparts

C. 3 rounds for time
{
30 gorilla row 26#kb
20 DB Floor press 2x25#
500m row - or - 2block run - or - 0.7mile AirDyne (do all 3 over 3 rounds)
}
time: 11:30

I added:

D. 3xHSHold (balance practice)

2022-05-10 WoD

WARM
400m run
500m row
std warmup
3 rounds
{
5 KB good morning 26#
5 KB GobletSquat 26#
5 OneArmKBSwing (left) 26#
5 OneArmKBSwing (right) 26#
}

MAIN

A. Deadlift progression - I used #315 as my ORM (estimated)
{
prescribed:
5x40%, 5x50%, 5x60%
3x70%, 3x80%, 3x90%

I did:
6x135 (43%), 5x165 (52%), 5x185 (59%)
3x225 (71%), 3x255 (81%), 3x285 (90%)
}

B. 12 min EMOM
{
min 1,4,7: KB Frontrack carry down and back; KB Farmer carry down and back; 2x36#
min 2,5,8: 50 DU
min 3,5,9: 15 cal row
}

2022-05-09 WoD

WARM
400m run
std warmup
3 rounds
{
3 OHSquat 45#
6 pistols
2 strict pullups w slow negative
}

MAIN

A. For time, 20 min cap
{
50 OHSquat 45# (Rx was 75#)
40 Bar-facing Burpees
40 Back-rack lunges 75# (did these unbroken)
30 Bar-facing Burpees
30 Power Clean 75#
20 Bar-facing Burpees
20 Pistols
10 strict pullups
}
time: 19:48

2022-05-08 WoD

 WARM
1 mile run
500m row
light stretching

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 1x165, 1x175 (failed)
(then did dropsets as I was unloading bar: 1x165, 1x155, 1x135)

B. (Superset w above) 6 sets of
{
3 ring pullup 
1 HSHold
}

2022-05-07 WoD

WARM
400m run (to gym)
1 block run (w class)
std warmup

2 rounds
{
5/side DB OHPress 25#
10 MedballStepups 20#
}

MAIN

A. 3 rounds for reps. partner workout, one works while one rests. We traded off in 30s increments, except for part C which was 2/reps then switch
{
A1. 2min amrap Medball stepups
- first 30sec 9 reps 
- third 30sec 9 reps
A2. 2min DB S2OH 50# (I did pushjerks)
- first 30sec 14 reps (right arm)
- third 30sec 14 reps (left arm)
A3. partner burpees
7x2reps each = 14
A4. 2min rest
}
= 60 reps per round = 180 total

I added

B. bar hang for time
75sec

2022-05-06 WoD

 WARM
400m run
250m row
std warmup
hang power clean drills

MAIN

A. 20min AMRAP
{
40 DU
30 pushups
20 Hang Power Clean 95#
}
5 rounds even

2022-05-04 WoD

WARM
400m run
2 block jog
std warmup
T2B warmup

MAIN

A. For time:
{
1 mile run buy-in (6:30 - not bad)
50 T2B (did sets of 5 most of the way through)
100 backrack barbell lunges 75#*
}
* Every break - 1 block run - I had to break twice

2022-05-03 WoD

 WARM
400m run
2 block run
std warmup
3 rounds
{
5 deadlift 45#
5 barbell row 45#
5 OHPress 45#
}
3 rounds
{
5 back squat 45#
5 good mornings 45#
}

MAIN

A. Work to a heavy-ish 2 rep DL (start of deadlift cycle, but didn't use app to calculate it all)
warm: 5x95, 5x135, 5x155, 5x185, 5x205
main: 5x225, 3x245, 2x255

B. "Diane". 21-15-9 of
{
Deadlift 185# (Rx was 225#)
HSPU (Did 15-9-6 instead of of 21-5-9, but did them strict)
}
time: 10:30

2022-05-02 WoD

WARM
400m run
std warmup


MAIN

A. Activation - 4 rounds not for time
{
5 DBFrontSquat 2x2x25#, 2x2x35#
3 pullups
}

B. 17min AMRAP
{
6 Burpees
7 DBFrontSquat 2x35# (Rx was 50#)
1 RingMU
6 Pullup (Rx was 8 or 2:1 MU) 
}
9 round even

2022-05-01 WoD

// Sunday go-to-gym-cause-can't-run-far-yet workout

WARM
400m run
std warmup
1000m row

MAIN

A. Work to a heavy OHPress
10x45, 8x65, 6x75, 4x85, 3x95, 1x105(failed)

B. (superset w above) 3x2 strict pullup

C. Work to a heavy Squat Clean
5x45, 4x95, 3x115, 3x135, 2x155

D. (superset w above) HSHold practice
4 x 20s HSHold