Back squat + Front squat/Ring Dip/Chin-up

Strength
Wendler 5/3/1: Squat (de-load)
5 @ 40%
5 @ 50%
5 @ 60%

WOD
12 min AMRAP:
5 Front Squats (135/95lb)
7 Ring Dips
9 Chin Ups (strict)

---

Strength
5 at 105
5 at 135
5 at 160

WOD
7 rounds (+ 5 front squats and 5 ring dips)

Power Clean/Box Jump/K2E/Run

12-9-6
Power Cleans (155/115lb)
Box Jumps (30/24″)
Knees-to-Elbows
Run 200 meters

8:05

Back Squat/Front Squat/Overhead Squat/Shoulder to Overhead

2012 CrossFit Games Regionals – Individual WOD #4…Version 2.0
30 Back Squats (95/65lb)
20 Pullups
15 Shoulder to Overhead (95/65lb)
30 Front Squats (75/55lb)
20 Pullups
15 Shoulder to Overhead (75/55lb)
30 Overhead Squats (65/45lb)
20 Pullups
15 Shoulder to Overhead (65/45lb)

10:04
Backyard today- rockin' the iron plates. Felt like this took forever. Not that happy with this effort.

Rest Day

Press + Power Clean/Font Squat/Push Press/Back Squat/Behind the Neck Press

Strength
Wendler 5/3/1: Press
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
7 Rounds for Time:
3 Power Cleans (95/65lb)
3 Front Squats
3 Push Presses
3 Back Squats
3 Behind the Neck Push Presses

*5 burpee penalty for putting the bar down in the middle of a round. Burpees must be performed when you put the bar down, not accumulated throughout the WOD and done at the end.

---

Strength
5 at 85lbs
3 at 100lbs
2 at 110lbs

WOD
7:33
Bleh

Rest Day

Wall ball + Run/Push up/KB Clean

Buy In
7 minutes of goal work/goat training

WOD
4 Rounds for Time:
Run 400 meters
20 Pushups
10 Kettlebell Cleans (5 each arm) – 1.5/1 pood (squat clean)

Cash Out
1 minute each side of hamstring stretch, pigeon pose, and Super Quad

---

Buy In
Wall balls

WOD
12:51
Arms hurt.

Cash Out
Did this.

Back squat + Double Under/KB swing/Pullup + Ring Dips + Back/hip extensions

Strength
Wendler 5/3/1: Squat
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
7 minute AMRAP:
21 Double Unders
15 Kettlebell Swings (1.5/1 pood)
9 Pullups

---

Strength
5 at 200
3 at 225
3 at 255 (1-3 rep PRs)

I saw some spots after number 2

WOD
5 rounds

Extra stuff, killing time
4? sets of 10 strict rung dips
4? sets of 10 back extension -> hip extension

HSPU/Pistol/Lunge/Pullup

For time:
10-8-6-4-2
Handstand pushups (heels on wall)
Pistols (1 leg 1 rep, alternating)
(Walking lunge to stairs and run up)
Strict pullups
(Run back down stairs)

9:00
10 and 8 HSPU unbroken

Rest Day

Track was locked. There's a huge hole in the fence someone apparently cut but the gates are usually open so I assumed they didn't want me there.

Press + Deadlift + Power Clean/Box Jump/Double Unders + Gymnastics Clinic

Strength
A. Wendler 5/3/1: Press - 3 @ 70%, 3 @ 80%, 3+ @ 90%
B. Wendler 5/3/1: Deadlifts - 3 @ 70%, 3 @ 80%, 3+ @ 90%

Work back and forth

3 at 80lbs
3 at 90lbs
4 at 105lbs

3 at 250lbs
3 at 285lbs
4 at 320lbs

Work Capacity
3 Rounds for Time:
10 Power Cleans (115/75lb)
15 Box Jumps
30 Double Unders

5:00

Then

Gymnastics clinic- pushups, pullups, ring dips, muscle ups, skin the cats

Rest Day

Moving day for my employer.

Rest Day

Wall Ball + Run/Pushup/Lunge/Squat

Buy In
10 minutes of Goal Work/Goat Training

Wall balls. Yay.

WOD
For Time:
Class breaks up into teams of three or more. One person rows and one person runs while the rest of the team performs squats, pushups, and walking lunges. As a team, you must cover 10,000 meters* between the run and the row.

*Coach reserves the right to adjust distance based on class size.

21:something?
I don't know, who cares? Workout was kind of dumb, we had 6 people on our team, did the runs in 500m chunks. Next time 200m intervals all the way. I ran a total of 1000m and rowed 0m.

Bonus
3 sets of 10 GHD situps, 2 man rotation
3 sets of 8 back extension -> back extension, 2 man rotation

Backsquat + KB Swing/Box Jump/Double Under + Weighted Pullups

Strength
Wendler 5/3/1: Squat
3 @ 70%
3 @ 80%
3+ @ 90%

WOD
40 Unbroken Kettlebell Swings (1.5/1 pood)

-rest 3 min-

3×5 Box Jumps (jump from the squat position)

-rest 3 min-

2 min AMRAP: Double Unders

---

Strength
3 at 185
3 at 215
5 at 240 (1-5 rep PR)

WOD
Done, 1.5 pood
Max was... 38.5"
180 double unders

Extra Stuff
5-5-5-5-5 weighted pullups (strict)

25-30-35-35-35

Rest Days

Friday - Sunday

Rest Day

Press + Clean/Jerk/Burpee/Double Under

Strength
Wendler 5/3/1: Press
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 75lbs
5 at 85lbs
6 at 100lbs

WOD
9 min AMRAP:
1 Clean (135/95lb)
3 Jerks
5 Bar-Facing Burpees
25 Double Unders

7 rounds at 120lbs

Back squat + Run/Overhead Squat

Strength
Wendler 5/3/1: Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

5 at 175
5 at 200
9 at 225
Oh yes.

WOD
“Nancy”
5 Rounds for Time:
Run 400 meters
15 Overhead Squats (95/65lb)

17:15
First time I've done this with 95lbs

Stupid Gymnastics Garbage

“CrossFit Gymnastics Bar Complex”
4 Rounds (2 minute rest between rounds):
3 Strict Toes-to-Bar (no kip, pass through tuck position)
3 Ball Ups
3 Beat Swings
3 Kipping Toes-to-Bar
3 Strict Leg Raises (legs straight, toes pointed)
*Athlete must stay on the bar the entire round. If the athlete drops from the bar in the middle of the round, they must perform 5 burpees.

8:08

Rest Day

Run/Situps/Lunges/Wall Ball/Box Jump/Pushup + Press/Jerk Clinic

For Time:
Run 400 meters
50 Sit Ups
40 Rotating Walking Lunges (25/15lb)
30 Wall Balls (20/16lb)
20 Box Jumps (24/20″)
10 Push Ups
10 Push Ups
20 Box Jumps
30 Wall Balls
40 Rotating Walking Lunges
50 Sit Ups
Run 400 meters

16:15

Then

Press/jerk/thruster clinic

Did some presses at 95lbs, no thumbs
Did some push jerks at 135lbs
Did some split jerks- PR of 165 Video

Deadlift + Double Under/KB Snatch/Pullup

Strength
Wendler 5/3/1: Deadlift
5 @ 40%
5 @ 50%
5 @ 60%

5 at 140lbs
5 at 175lbs
5 at 210lbs

WOD
3 Rounds for Time:
50 Double Unders
20 Kettlebell Snatches (10 each arm)
10 Chest-to-Bar Pullups

9:42, 1.5pood KB!

Wall Ball + Run

Buy In
“Get Your Goat” for 8 minutes
A “goat” is any movement or exercise that is a weakness for you. You might hate this exercise enough that when you see it pop up in a WOD, suddenly you decide that it’s your rest day or you let some other event take precedence over coming to the box that day (yes, we do notice these kinds of things ). On the flipside, you may love seeing this exercise show up in a WOD, but are just not proficient at the movement so it slows you down. Either way, we need to work on our goats, so today we’ll start the clock and spend 8 minutes working on those exercises we love/hate.

WOD
Run 800 meters (4 minute time cap)
Run 400 meters (2 minute time cap)
Rnn 200 meters (1 minute time cap)
Run 200 meters (1 minute time cap)
Run 400 meters (2 minute time cap)
Run 800 meters (4 minute time cap)

Cash Out
Mobilize those legs!
Hamstring, Pigeon Prep, and Super Quad stretches for 1 minute each leg.
If you have extra time left, spend some time with the foam roller and lacrosse ball.

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Buy In
Wall balls. Yay.

WOD
This was stupid.

Cash Out
Did some stretching and a couple pistols.

Press + Barbell Complex/Chin up/Ring Dip

Strength
Wendler 5/3/1: Press
5 @ 40%
5 @ 50%
5 @ 60%

WOD
12 min AMRAP:
5 Deadlifts (135/95lb)
3 Hang Power Cleans
3 Front Squats
1 Jerk/Push Press
5 Chin Ups
5 Ring Dips

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Strength
5 at 45
5 at 55
5 at 65

Did second and third sets no-thumbs- kind of interesting.

WOD
8 rounds, scaled to 115lbs

Rest Day

Rest Day

Tennis

Played tennis for like 2 hours or so. It was fun.