2024-12-26 WoD

 //open gym today, but chose to do a 12-days-of-xmas variation

WARM
std warmup
500m row
few of each movement below

MAIN

A. "12 Days" variation
{
1 Strict HSPU
2 Thruster 95#
3 PushPress 95#
4 PowerClean 95#
5 burpee bar jump
6 KBS 53#
7 pullup
8 T2B
9 BoxJump 24"
10 Pushup
11 Deadlift 95#
12 OHLunge 45# plate
}
time: 33:55

2020-02-22 WOD

WARM
500m row
std warmup
several each of movements below

MAIN

A. For time:
{
Buy-in:
W partner, 100cal Airdyne shared
10 cal each, trading off, 5 sets each

Then, 3 rounds for time
3
400m run
15 DB Box Stepups 20", 35# (each0

400m run
15 DB OH Lunge 35#

400m run
15 DB Snatch 35#
}
}
total time: 36;00

I added:

B. 3 single strict MU's

2018-12-11 WOD

WARM
std warmup
3x10 KBS 36#
clean drills

MAIN

A. EMOM 10
{
1 Power Clean
1 Hang Power  Clean
1 High Hang Power Clean
}
2x95, 2x115, 1x125, 2x135, 2x155, 1x165

B. 14 min AMRAP
{
20m OH Plate Lunge 45#
4 MU
20 cal AirDyne
}

I added:

C. 3 rounds, not for time
{
1 HSHold
1 StrictBarMU (Failed 2)
}

2018-04-16 WOD

WARM
std warmup

MAIN

A. 10 min AMRAP
7 T2B (Rx was 10)

B. 14 min AMRAP
{
5 BarMU
10 box jump 24"
20m DB OH Lunge 35#(x1)
100m run
}
3 full rounds + 5 BarMU + 10 Box Jump + 5m lunge

C. 300 air squat w partner
partner rests while other squats - break up as needed
8:25 (so 4:10 of squat hold and 150 air squats

I added:

D. 3 rounds, not for time:
{
12 GHD back extensions
12 GHD situps
}

2018-03-14 WOD

WARM
std warmup
plus some TGU-style drills without KB, to loosen hips for DLs

MAIN

A. 3x8 Deadlift, increasing weight from last week. (I actually scaled down, trying to go easy on lower back since it's still kind of lit up from friday/sunday
10x45, 8x135, 8x185, 8x185

B. 3x8 OHPress
8x45, 8x75, 8x95 (stopped there)

C. 20 min AMRAP
{
10m single arm OH DB Lunge 30# (Rx was 50#)
10 T2B
10m single arm OH DB Lunge 30# (Rx was 50#)
10 Box jump 24"
}
7 rounds + 34 reps

I added

D. 3 rounds, not for time
{
3 dragon flag negatives
1 HSHold 20s
StrictMU (1,2,1 over 3 rounds)
}

2018-02-09 WOD

WARM
std warmup

MAIN

A. 5x5 deadlift at 70% (which *would* be 265, but I've not been anywhere near my PR for a while so...?)
warm: 10x45, 8x95, 5x135, 5x185
main: 5x225, 5x4@245 (70% of ~350)

B. Work to a heavy split jerk
45x10, 95x5, 115x3, 135x2, 155x1, 175x1 (been a while since I jerked 175!)

C. tabata
{
20s Airdyne (6-7 cal)
10s rest
20s DB Snatch 30# (6-8 reps per round)
10s rest
}
4 rounds

I added:

D. 3 rounds, not for time
{
12 bench press 95#
6 barbell row 95#
8 DB OH Lunge, 36#
}

E. ABwheel rollout 3x6

2017-10-09 WOD

WARM
std warmup
3 min airdyne moderate pace

MAIN

A. 3 rounds, not for time
{
3 Box Jump 30"
10 RDL 45#
10 banded good mornings
}

B. 10x2 Deadlift - start at 70% and build (70% for me is 265, but my back's still tweaked so I went light)
135x3, 165x3, 175, 185, 195 (all sets 2 reps each)

C. 12 min amrap
{
10m walking OH lunge  (35# plate)
10 Burpee to plate
5 pistols/side
}
6 rounds even

Accessory work

D. 3 rounds, not for time
{
10 weighted back extensions
5 strict T2B
30s weighted pike stretch
}

E. MU work
2 strict, called it a day.

2017-09-08 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
15s banded quad stretch
20s kb goblet squat hold 36#
}

B. 3-3-3 Back Squat clusters, 75-80% 20s/3min
warm,: 5x45, 5x95, 5x135
main: 3 x 3-3-3 @ 185 (only 65%, but back still a bit tweaked, so didn't push too hard)

C. 5 rounds for time
{
10 plate hops
10 OH Plate Lunge 15"
15 cal row
}
time: ~12min

I added:

D. TuckFrontLever work
3/side, ~5s each

2017-08-08 Travel Workout

WARM
std warmup
2x2 ring pullup
2x1 Strict MU

A. 9.85km run, 53:43, 5:27 pace

B. 10 rounds, not for time
{
10 pushups
10 KB OH Lunge 15#
1 Strict MU
10 KB OH Lunge 15#

}

C. Front Lever practice

3x Tuck Front Lever

3x Straddle Front Lever

2017-07-05 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
5 strict pullup (or whatever number you can hold unbroken w good form)
}
5,5,4,4,4,3,3,3,3,3 (37 total)

B. 15 min AMRAP
{
40' OH Lunge 45# plate (~5/side)
12 T2B
40' Broadjumps (~6)
}
7 rounds + 1 round of lunges

I added

C. 3 rounds, not for time
{
10 GHD situps
1 HSHold, 20-30s
}

2016-10-03 WOD

WARM

std warmup

MAIN

A. 3x8 Back Squat, add #10 from last week
warm: 5x45, 5x95, 5x135
main: 8x165, 8x165, 8x185

B. Work to a heavy 3-rep Front Squat
3x95, 3x135, 3x165, 3x185

C. 8 min AMRAP
{
5 burpee box jump 24"
10 alternating OH lunge (plate overhead) 45#
}
5 rounds + 5 burpee box jumps

D. max unbroken pullups, 3 sets
10, 8, 6

2016-02-26 CF Open 16.1

Yay! First workout of the Open! Boo! I'm in pain!

WARM
3 rounds
{
10 cal airdyne
5 burpees
}
walking lunges, pullups, burpees, etc

MAIN

A. CF Open 16.1. 20 min AMRAP of
{
25' OH Lunge 95# (5 reps)
8 bar-facing burpees
25' OH Lunge 95# (5 reps)

8 C2B Pullups

}

5 rounds + one length lunges (5 reps) + 1 burpee = 136 reps

I was really worried about my shoulder mobility in general and my one problematic shoulder in particular. Thought I was either going to get 5 rounds, or 2. Spent a long time limbering up, and it went ok. Beat my 5 round target, so I'm happy with it, given that it wasn't my strongest movement.

2015-11-30 WOD

WARM
std warmup (late for most of it!)
150m row

MAIN

A. 2K row for time (November challenge - compare to Nov 6)
7:41.7 (3.3s PR vs 3 weeks ago. I'll take it!)

B. 3x8 bench press @ 55%
warm: 8x45#, 8x95#
main: 3x8 115#

C. (superset w B) 3x8 weighted dip
1x8, 2x6 @ 36#

D. 3 rounds, each for time (which of course I didn't record
{
15 pullups (first 2 rounds unbroken)
10m overhead lunge 135# (I scaled to 75#)
}
~1:30 each round

I added

E. 3 rounds
{
2 hand-release pullups (first time trying these, barely got my hands off the bar)
10 GHD situps
}

2015-10-19 WOD

1 week post-injury. Still pretty sore upon waking up, but after about an hour moving around, it seems to loosen up.

WARM
short limber up then did A below

MAIN

A. 3 rounds crossfit warmup
{
15 second OH lunge w PVC overhead (per side)
15 OH Squats w PVC
10 situps
10 supermans
10 pullups (strict)
10 pushups
}

B. 5 rounds for time
{
15 KBS 53# (Rx was 70#, but I didn't want to push the lower back too hard)
12 pullups
9 box jump 30"
}
time 11:20

I added:

C. MU work
1 kipping MU
2 strict MU
1 strict BarMU

2015-09-16 WOD

WARM
std warmup
20 wallball passes (squat toss)
200m run

MAIN

A. Back Squat EMOM w partner (1 set every 2 min), 5 reps
warm: 5x45, 5x95, 5x135
main: 5x185, 5x185, 5x195, 5x195, 5x205

B. Front Squat EMOM w partner (1 set every 2 min), 5 reps
warm: 5x135
main: 5x135, 5x155, 5x155, 5x165, 5x175

C. 3 rounds, not for time
{
10m OH Lunge (95# first 2 sets, 115# 3rd set)
10 box jumps 30"
}

I added:

D. BarMU work
- 5 strict pullups
- 5 strict C2B pullups
- 3 belly-to-bar pullups
- 2 Strict BarMU (plus a 3rd failed rep)

2015-05-06 WOD

Slept in through morning class, so went to lunchtime one

WARM
std warmup
50 wallball pass
200m run

MAIN
A. 4x10 Front Squat to box, pause at bottom, unweighting feet
95x10, 105x10, 105x10, 105x10

B. 2 rounds of
10 meter OH Lunge 95# (I scaled to 75#)
10 burpee bar jump
10 meter OH Lunge 95# (I scaled to 75#)
10 wallball 25#

2015-02-17 WOD

WARM
std warmup

MAIN
A. 3x2 OH Press AHAP
warm: 5x45, 5x75, 3x95
main: 2x105, 2x110, 2x110

B. 3x2 Push Press AHAP
supersetted with the above.
2x105, 2x110, 2x110

C. 12 min AMRAP
{
200m run
20 OH Lunge 45#
10 Burpee to plate
5 strict pullups
}
4 rounds even

I added:

D. 50 DUs

E.3x2 Assisted One Arm Chinup

F. 3 MU attempts
all failed. Arg!

2015-01-29 WOD

Took a couple days off while travelling, and after not having a rest day for ~9 days or so. Did makeup for Tuesday today.

WARM
crossfit warmup: 3 rounds
{
10s samson stretch
10 OH Squats (PVC)
10 pushups
10 situps
10 supermans
10 pullups
}

MAIN

A. Press complex, 4 rounds, 2 min rest b/t
{
- 3 OH Press
- 3 push press
- 3 push jerk
no rest between reps
}
warm: 45
working: 75,85,95,105

B. 8 min EMOM
{
6 OH Plate lunge 45# (3/side)
6 burpee to plate
}

C. 3x12 dips (superset with D)

D. 3x12 GHD situps

I added:

E. Strict MU practice (4 failed, but close)

2014-10-29 WOD

WARM
std warmup
200m run

MAIN

A. Do the movements below 3 times. First round is as much as you can do in 6 min. Then rest 6 min. Then start again and do as much as possible in 8 min. Then rest 6 min. Then complete entire round for time:
{
600m row
50 DU
40 KBS 53#
30 T2B
20 OH Lunge w 45# plate
10 C2B Pullups
}
Round 1: Row + 50 DU + 40 KBS + 8 T2B
Round 2: Row + 50 DU + 40 KBS + 30 T2B + 6 OH Lunge
Round 3: 10:59

B. 100 DU Challenge
best set was 52.

2014-06-02 WOD

WARM
std warmup
medball clean drills
400m run

MAIN
A. 3x3 BackSquat, add 10-20# from last week (last week was 185)
warm:45x5, 95x5, 135x5, 185x3
main: 205x3x3

B. 3x3 Benchpress, add 5-10# from last week (last week was 165)
warm:45x5, 95x5, 135x5,
main: 175x3x3

C. 800m run for time
time: 2:40 (+11s PR)

D. 6min AMRAP
{
20 OH Lunge 45#
20 KBS 35/53# (I scaled to 35)
}
3 rounds + 5 reps

I added:

E. Strict pullups
5

F. Ring MU attempts
2, both failed

G. Bar MU
2