2022-12-07 WoD

WARM
400m run
std warmup

MAIN

A. Activation, 5 rounds
{
Row: 2 x 3-3-3 pulls (arm only, arm/hip, arm/hip/leg)
30s DU practice
30s hollow rocks
}

B. 28min EMOM (7 rounds)
{
Min 1: 30 DU
Min 2: 12 cal row
Min 3: 6.5 length shuttle run
Min 4: Rest
}

2019-10-02 WOD

WARM
std warmup
500m row

MAIN

A. Activation - 3 rounds, not for time
{
10 Hollow Rocks
10 supermans
10 Push Press 45#
5 box jump 20"
}

B. 5 rounds for time
{
21 push press 75#
15 K2E
9 Box Jump 24"
}
time: (forgot to write it - 13:30-ish

Accessory work

C. Squat Clean & Strict press - 21's (did slightly reduced for time reasons)
5 @ 75, 4@55, 3@95
1x 105, 115 (push press after this point), 125, 135, 145 (clean only)

2019-08-24 WOD

Partner wod, Tom came along

WARM
std warmup
2 min AirDyne
200m run

MAIN

A. Activation: 3 rounds, not for time
{
10s plate step-ups - fast
5 OH press 45#
5 Push Press 45#
10 hollow-rocks
10 supermans
}

B. For time, with partner, one works while other rests
{
500 DU, or 750 SU (I did 300 DU, Tom did 300 SU)
150 push press 95# (I did 75 reps at 95#, Tom did 75 @ 35#)
100 T2B (I did 50 T2B, Tom did 50 hanging knee raise)
50 front squat (5x5 each, me at 95#, Tom at 35#)
1 mile run together
}
time: 33:00

I added:

C. StrictMU practice
3 strict MU, 1 slow strict MU

2019-08-20 WOD

WARM
std warmup
400m run

MAIN

A. Strength/tempo work for 10 min. 4 rounds of
{
4 Weighted Tempo Strict Pullups 10#
3 Weighted Tempo Ring Dip 10#
}

B. 16 min AMRAP
{
21-15-9
{
T2B
Box Jump 24"
}

400m run

12-9-6
{
hollow rock
pushup
}

400m run
}

1 round + finished second round of 21-15-9

2019-05-08 WOD

WARM
std warmup
200m run
snatch drills

MAIN

A. activation - 3 round for time
{
10 hollow rocks
5 pullup
5 pushup
3 snatch 45#
}

B. For time: 1,2,3,4,5,6,7,8,9,10. 20 min cap
{
Snatch 75# (Rx was 115#)
Muscle up (Rx was C2B pullup - this was Rx+ variant)
}
I got through the 7's and 5 reps each of the 8's. So 33 reps of each

2018-12-14 WOD

WARM
std warmup
500m row
2x
{
8 goblet squat 26#
10 hollow rocks
}
Snatch warmup
Back squat 5x45, 5x95, 5x135

MAIN

A. 10 min EMOM
{
5 Back Squat 165#
20s ring l-sit
}

B. 20 min cap:
{
b1. for time:
{
50 KBS 53#
10 strict HSPU
40 KBS 53#
8 strict HSPU

30 KBS 53#
6 strict HSPU

20 KBS 53#
4 strict HSPU

10 KBS 53#
20 strict HSPU

}

time: 10:30

In remaining time (9:30), work to a heavy snatch:

{

2x65, 2x75, 2x85, 2x95, 2x105 (power snatch on the 105)

}

}

2018-07-14 WOD

Beefed it up today. Rx'd a workout rather than splitting w partner; and added some stuff before and after.

WARM

1000m row (~4min)
std warmup
weighted ball drills
shuttleruns (2 sets)

MAIN

A. 5x5 benchpress at ~70%
warm: 10x45, 10x95
main: 5x5 @ 135#

B. (superset w above) 5x10 Banded Hollow Rock Pulldowsns

C. "Kelly" 5 rounds for time
{
400m run
30 box jump 24"
30 wallball 20#
}
split times: 5:05, 10:45 (5:40), 17:35 (6:50), 23:42 (6:07), 31: 25 (7:43)
time: 31:25 (PR is 28:55)

I added:

D. 3 rounds, not for time:
{
15s HSHold
1 strict L-sit MU
}

2018-05-09 WOD

WARM
std warmup
3 rounds
{
6 pullups, strict
10 pushups
20 s Superman
10 s hollow hold
}

MAIN

A. "Mr Joshua". 5 rounds for time of
{
400m run
30 GHD situps (I scaled to 20)
15 Deadlifts 250# (I scaled to 10 reps at 225)
}
23:44

B. 4x3 OH Press
8x45, 5x75, 3x95, 3x105, 3x105

I added:

C. One Arm Chinup progression
{
2x5 strict chinup
3x2/arm One Arm Chinup (assisted)
}

2017-11-21 WOD

WARM
std warmup
snatch & clean drills

MAIN

A. 3 rounds, not for time
{
5 wallball 12# max height
10 hollow rocks
20s childs pose
}

B. Crossfit Open 15.1.

B1. 9 min AMRAP
{
15 T2B
10 Deadlift 115#
5 Snatch (power snatch) 115#
}
3 rounds even = 90 reps... way worse than my 118 of a couple years ago. Spent a lot of time struggling w snatches before hitting my stride. oh well.

B2. Immediately after B1, 6 min to hit a max Clean and Jerk
115x1, 135x1, 155x1, 165x1, 175fail, 175x1

also worse than 2015, where I cleaned 190, attempted 195, then went back and hit 185.

I added:

C. 4 rounds, not for time:
{
20s HSHold
2 Archer Chinup per side
}

2017-11-06 WOD

WARM
std warmup

MAIN

A. Activation - 3 rounds
{
10 russian swings 26#
10 kb push press 26# (5/side)
10 hollow rocks
}

B. CF Open 12.3. 18 min amrap
{
15 box jumps (step ups ok) 24"
12 push press 115#
9 T2B
}
6 rounds + 20 reps (15 box jumps, 5 push press)
ONE REP SHORT OF MY BEST! SHOULD HAVE CHECKED!

2017-10-10 WOD

WARM
std warmup
press/jerk warmup

MAIN

A. 10 min EMOM
{
even min: 15 cal Airdyne
odd min: 20s hollow rocks
}

B. 5 rounds for time
{
3 OH press 115#(Rx)
6 push press
9 Push Jerk
12 back squat (scaled to 6 Front squat)
}
round 1 at 95#, then dropped to 75#
13 min even

I added:

C. Conditioning 3 rounds not for time
{
20s HSHold
3 Tucked Lever Pull
}

2017-08-28 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
6 banded KBS
10s superman hold
10s hollow hold
}

B. Deadlift clusters - 4-4-4, 20s/3min increase weight from last week (back was feeling a little tweaky, so I only went up a bit on last cluster)
warm: 5x95, 5x95, 5x135, 5x185
main: 4-4-4 @ 225, 225, 245

C. 12 min amrap
{
12 cal row
6 burpees
12 pullups
}
5 rounds + 12+5+3 (9 reps short of 6 rounds)

I added:

D. Tuck Front Lever
3

E. Strict MU
2

2017-08-21 WOD

(drove down to see the eclipse, so did the 430pm class)

WARM
std warmup
200m run

MAIN

A. 4 rounds
{
2 box jump, straight(ish) leg, 24"
10 hollow rocks
}

B. Deadlift 5-5-5 clusters, increase weight from last week, rest 20s/3min between
warm: 135x3, 135x5, 185x5
main: 5-5-5 @ 225, 3 times

C. 8 rounds for time, 15 min cap
{
8 box jump 24"
12 T2B
24 DU
}
Time: 14:47

2015-11-17 Travel Workout

Travelling in Montreal, I did a drop-in to L'Usine Crossfit. Great place.

WARM

2.5k run (hotel to gym)
stretch, DUs, foam roll, etc for 15 min

15,12,9 of
{
Burpees
Jumping lunges (left+right = 1 rep)
bent over bar row
}

MAIN

A. 12 min emom,
{
even minutes: 10 wallball 20#
odd minutes: 10 C2B pullups (did first 4 sets unbroken)
}

B. 3 rounds for time
{
30 DU
12 alternating DB snatch 40#
40 air squats
}
time: 7:39

one minute rest, then

C. 2 rounds
{
30 sec L-sit hang
25 situps
25 hollow rocks
}

total time: 14:30 (so C took ~6 minutes)

I added:

D. 2 strict MU

E. 2.5k run (back to hotel)

2015-04-28 WOD

WARM
missed most of it
3 rounds
{
12 KBS 44#
30 sec hollow rocks
}

MAIN
A. 6 min emom
{
5 Deadlift ~70% - I did 245, which is almost 70%
}

B. 4 rounds, each for time, 4 min rest b/t
{
200m run
5 Power Snatch 115#
6 burpee bar jump
}
1:20, 1:27, 1:27, 1:28

I added:

C. MU practice
2 singles, then 2 strung together where my arm went squirrelly on #2. Gotta be careful!

2015-01-08 WOD

Active recovery day

WARM
std warmup
mobility work

MAIN
A. 1k row

B. Round the world. 4 rounds of:
{
1 min box step-ups 24"
1 min KBS 35#
1 min hollow-rocks
1 min airdyne
1 min HS Hold (3 of these I held unbroken for 1 min)
}

C. Rowing sprint-starts
3x
{
5 partial pulls, followed by
10 full pulls, all-out
}
pace: 1:28, 1:29, 1:32

I added:

D. MU Practice
2 Ring MU attempts (both failed)
3 BarMU

2014-04-01 WOD

Ha. April fools. Posted WOD was something super soft and easy, so we knew it was a joke. Then we came in and found this:

WARM
std warmup
5 min DU practice

MAIN
With partner, do the following (we split the work 50/50, mostly in sets of 10, the row in 2 sets of 25 cal each)
{
100 wallball 20#  - Partner does Wall-sits while other works
100 Russian KBS 53# - Partner does KB hold
100 HR Pushups - Partner does plank or hollow-hold (I did hollow-holds)
100 T2B - Partner does OH Plate Hold (we did 25# plate)
100 Box jumps - alternating jumps w partner
100 cal row - partner does single-unders or double-unders while other rows
}
time: 30:35

2014-02-26 WOD

During the Open they are programming lighter work on Wednesdays, recovery on Thursdays, and then group doing the open workout on Fridays.

WARM
std warmup (I missed most of it, arriving late. tsk!)

MAIN
A. do all of the following, in any order at 75-80% effort
5 min row
5 min airdyne
4 min DUs
4 min situps
3 min step ups (24")
3 min ball slams (30#)
2 min plank hold
2 min hollow rock

I added:

B. BarMU attempts (3, all failed)

C. MUNegatives on rings (2x2)

2013-02-04 WOD

A. Front Squat @ temp 3-2-x-1, 4 sets, 4-6 reps
I did 4 sets, 115, 115, 125, 125#

B. 4 rounds of
{
30s max wallball 20#
30s max pushups
30s hollow rocks
3 min rest
}
Counts: 45, 45, 46, 50

C. 3x5 strict pullups

[Update: Ran at lunch: 4.95k, 22:48, pace of 4:37. Was actually 5k even at 22:58 - took about 10 sec to get the clock/gps started. Anyhow, it's a PR for me either way]