2024-11-25 WoD

WARM

400m run
2x
{
200m row
2 inchworms
30s jump rope (SU)
banded IYTs
}

MAIN

A. 10 min emom
{
even: 2-3 PowerSnatch (3x3x75, 2x2x95#)
odd: 30s DU's
}

B. 3 rounds, each for time, ~2 min rest b/t
{
500m row
12 PowerClean 95# (Rx was PowerSnatch 75#)
50 DU
}
times: 3:35, 3:48, 3:57

2024-05-07 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
5/side KB bottoms-up benchpress 26#
5 box jump 24"
3 IYT's w 5# plates
}

B. 4 rounds, each for 3min, 2min rest b/t
{
300m row
10 box jump 24"
max reps DB OHPress (subbed for pushups) 2x25#
}
reps: 15, 15, 16, 17

2022-12-31 WoD

Travel workout while in Toronto visiting family.

WARM
2 min Airdyne
light stretching

MAIN

A. 3x6 DB Filly Press 30#

B. Deadlift - work to a heavy 1 rep
10x95, 8x135, 6x185, 4x225, 3x275, 1x315fail, 1x305

C. SkullCrushers
3x8@50#

D. 1,2,3,4,5,4,3,2,1 (25 total) of
{
strict chinup
hanging leg raise
}

E. 3x3 IYT's 2x10#

F. 5 rounds, not for time
{
1 HSHold ~10s
5 pushups
}

2020-12-14 WoD

 WARM

5 min row 
1100m

MAIN

A. activation - 3 rounds, not for time
{
1 HS Hold
3 IYT 2x5#
5 Front Squat 45#
2 Perfect Pullup
1 slow chinup
}

B. 3 rounds, not for time
{
Front Squat
2 OneArmChinup
1 HSHold
10 Hanging Knee Tuck
}
5x95, 4x115, 3x135

2020-12-11 WoD

 WARM

5 min row (1100m)

MAIN

A. 1 min row for distance 
310m

B. 3 rounds, not for time
{
3 IYT's 2x5#
1 HSHold
Clean Drills
2 Perfect Pullup
}

C. 3 rounds not for time {
3 Power Clean Push jerk (3x65, 3x95, 3x115)
10 DU
}

D. 15 rounds, not for time
{
2 Power Clean, Push Jerk 135#
2 One Arm Chinup (assisted)
20 DU
}

2020-11-21 WoD

 WARM

1000m row - moderate pace

Several of movements below

MAIN

A. 1 Min row sprint for distance

277m

B. 3 rounds, not for time
{
5 IYT's 2x5#
1 HSHold
2 Perfect Pullups
Clean drills
}

C. Work to a heavy Power Clean + Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 2x165(failed both! not warmed up enough! Not training enough!)

D. (Superset w above) 6 rounds:
{
2 One Arm Chinup, assisted
1 HSHold
}

2018-06-27 Travel Workout

Was in South Lake Tahoe on a biz trip, stopped in at Crossfit Lake Tahoe for a workout.

WARM
10 each of:
{
I-Y-T's
pushup
air squat
strict pullup
ring face pulls
mountain climbers
}

MAIN

A. Every min on the min for 10 min: 1.. 2... 3... up to 10
{
Squat clean 50% (95#)
}
I got up to the 7's and just did 7 for the last 3 rounds after that. Thin air up there!
(49 total)

B. 5 rounds for time:
{
10 GHD situps
200 m farmer carry 2x36# KB (first round I did 2x44, then scaled)
}

2018-01-08 WOD

WARM
std warmup
1k row

MAIN

A. 5x4 OH Squat, 2 sec hold at bottom
45x4, 65x4, 65x4, 75x4, 75x4

B. 4 rounds for time
{
20 Front Rack alternating KB lunge 2x36# (Rx was 2x53#)
15 T2B
10 KB Thruster 2x36# (Rx was 53#)
}
time: 10:57

Accessory work:

C. 4 rounds, not for time
{
10 IYT's (on bench, no weights)
15 GHD situp
30s HSHold
}

2017-06-09 WOD

WARM
totally missed it. Bad kim!

MAIN

A. 8 min emom
{
Power Snatch
OH Squat
Snatch
}
4x65, 4x75

B. 3 rounds, each for time, 4 min rest b/t
{
20 cal row
5 D-ball clean 100#
5 box jump 24"
}
1:43, 1:38, 1:37

I added

C. 3x10 "IYT"s with 2x4#ball

D. One Arm Chinup progression
2x3 strict chinup
3/arm one arm chinup, assisted (2 finger)

E. MU work
1 MU
1,1,2 strict MU