2024-11-04 WoD

WARM
2 rounds:
{
250m row
10 ring row
IYT's on bands
inchworms
}

MAIN

A. 4 rounds, not for time, emom style
{
min 1: 8 banded KBS 35#
min 2: 2 HSPU negatives
min 3: 2 ring kip swing + 2 ring MU transitions (feet on floor)
}

B. "Nate" (scaled): 20 min amrap of
{
1 RingMU (Rx is 2. I did 2 on first round)
1 HSPU+2 negatives (Rx is 4, I did 4, then 2+2, then 1+2 for rest of the rounds)
8 KBS 53# (Rx was 70#)
}
10 rounds even

C. 2000m row (~9min)

Rowvember total: 5000m

2022-04-18 WoD

 //Rx workout was Cindy, but Rx+ was Nate. I hadn't done Nate in a while, so thought I'd give it ago. I didn't expect to come anywhere near my PR, but did, actually setting a new PR. Go figure.

WARM
3 min Airdyne
std warmup

MAIN

A. Activation. 5 rounds, NFT
{
3 ring pullups
3 ring transitions
2 HSPU (kipping) w slow negative
}

B. "Nate" - 20min AMRAP of
{
2 RingMU
4 HSPU
8 KBS 70#
}
total 11 rounds even (PR over my previous best: 10+4)

2020-02-29 WOD

WARM
std warmup
2 min Airdyne
Several of movements below
200m run

MAIN

A. 800m partner run sharing 50# medball (Rx was 70)

B. "Nate" - 20 min AMRAP of
{
2 MU
4 HSPU
8 KBS 53# (Rx was 70 - I scaled this part)
}
10 rounds even
Close to my PR, but scaled. Still, happy with this given my injury recovery.

2018-05-12 WOD

WARM
std warmup
3 min treadmill run, light pace
3 rounds
{
5 KBS 36#
5 KB push press/arm 36#
}
200m run

MAIN

A. "Nate" - 20min AMRAP of
{
2 MU
4 HSPU
8 KBS 70#
}
10 rounds + 2 MU + 2 HSPU = 144 reps
PR over last time I did it - which was 8 rounds and change.

B. 5 min amrap (was 10 - had to cut it short to leave for an event)
{
odd: 10 T2B (3 rounds of this)
even: 15 WB 20# (2 rounds of this)
}

2015-08-21 WOD

Oh yeah. good one today.

WARM
std warmup
2 min airdyne

MAIN
A. August challenge: bar hang, for time.
time: 2:20

B. 3 rounds, max rope climbs (15') in 2 min
round 1: 3
round 2: 3

round 3: 2

C: "Nate". 20 min AMRAP

{

2 MU

4 HSPU

8 KBS 70#

}

8 rounds + 4 reps (18 MU, 34 HSPU, 64KBS). PR!

2015-04-11 WOD

Birthday today, but delayed the 'vestivities' for another day so that I could Rx this workout.

WARM
std warmup
200m run
2x5 pullups
2x5 KBS
2x2 HSPU

MAIN

A. "Nate". 20 min AMRAP of
{
2 MU
4 HSPU
8 KBS 70#
}
7 rounds + 1 MU, Rx. (goal was just to Rx it, and thought I'd maybe get 5 rounds, so I'll take it!)

2014-06-12 WOD

In LA still, at Crossfit Mean Streets.

WARM
std warmup
3 rounds:
{
15 pass-thrus
10 sec handstand hold
15 good mornings
10 scap pulls on rings
}

MAIN

"Nate": 20 min AMRAP of
{
2 MUs (scale = 4 pullups + 4 ring dips)
4 HSPU (scale =  on box)
8 KBS 70/53# (I did 70")
}
Rounds/reps: 5 + 8

I did 1 MU + 2 pullups + 2 dips on the first 2 rounds, after that a failed MU followed by 4+4 on the next 4 rounds. Last couple rounds my HSPU were 2 strict and 2 negatives. So, scaled, but a PR for me.