Plank/Hand stand + Push up/Sit-up/KB swing/Pull up

Static Holds: 60 seconds; 30 seconds
Plank Hold
Side Plank Hold – Right
Side Plank Hold – Left
Hand Stand

Yup.

Tabata each, 1 min between
Push Ups
Sit Ups
Kettlebell Swings
Pull Ups

7-14-12(Russian)-7

Front squat + Box jump/C&J/Mountain climber

Buy In: Front Squat
5 – 5 – 5 – 5 – 5 (5×5)
These should be heavy across the board; use the same weight if possible

185lbs straight across

WOD: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jumps 30/24
Clean and Jerk 115/75
Mountain Climbers

14:22
Rough. Felt really gassed. Clean and jerk really takes it out of me, especially at 115.

Double Workout (bunch of stuff)

Workout 1:
12? minutes
Run 1200m
Then AMRAP
8 KB snatch (35lbs)
8 burpee
8 deadlift (135lbs)
8 toes to bar

5 rounds + 7 burpee

Workout 2:
10 minute AMRAP
2 over-the-box box jump
2 hand release push ups
1 slam ball, 30lbs

Do one more slam ball every round
15 + 5 slam ball

Press

7x3 press
105

Between each set do 2 30" box jumps. For the first pause in a quarter squat for 2s then jump as hard as you can onto the box. For the second perform a normal box jump, focusing on explosiveness.

A little power clean skill work with an empty bar. Some strict chin-ups.

Power Cleans + Power clean/Double under

Buy In: Power Clean
20 Minutes of Skill Work

Worked up to 175, couldn't git 185. Needs work.

WOD: 5 Rounds for Time
5 Power Cleans 115/75
50 Double Unders

5:05
Double unders were terrible. Oh well.

Front Squat + Box Jump/KB Swing/Run

Buy In: Front Squat
2 – 2 – 2 – 2 – 2 (5×2)
Heavy sets across the board, not work up sets.

200lbs

WOD: 21 – 15 – 9
Box Jumps 24/20
Kettlebell Swings 1.5/1 pood
Run 400m

8:23

High bar back squat + Barbell Complex

Buy In: High Bar Back Squat
2 – 2 – 2 – 2 – 2 (5×2)
These should be heavy across the board, not work up sets.

225lbs

WOD: Barbell Complex 95/65
AMRAP in 10 Minutes
3 Deadlift
3 Hang Power Clean
3 Front Squat
3 Push Press/Push Jerk
3 Overhead Squat
Scale the weight as necessary to complete each round unbroken. Resting only between completed rounds.

9 rounds + 2 hang power cleans

Power Cleans + Front squat bottom hold/Row

Some power clean skill work, did some 3 power cleans + 1 jerk. Went to 155 and called it good enough.

Partner workout:
For time:
One partner holds 135/95lbs in bottom of front squat, other rows. Row total of 1500m.

8:52

Front squat + Burpees

Buy In: Front Squat
5 – 5 – 5

185 straight across

WOD: “Death by Burpee”
1st Minute – 1 Burpee
2nd Minute – 2 Burpees
3rd Minute – 3 Burpees
4th Minute – 4 Burpees
Continue until…
Record the last completed minute.

20
This hurt.

Back Squat + Clean and Jerk/Box Jump/Run

Buy In: High Bar Back Squat
3 – 3 – 3 – 3 – 3

205-215-220-220-220

WOD: AMRAP in 9 Minutes
5 Ground to Overhead 135/95 (clean and jerk)
7 Box Jumps 24/20
Run 200m

4 rounds + 75m run

Bench Press

5x5 bench press
150lbs (1-5 rep PR)
Failed the last rep of the workout. Sad.

Front squat + Row

Work to 1rm front squat: 210x1
Sets of 3 at 70% of 1rm, add 10lbs and do sets if 3 until failure
150x3
160x3
170x3
180x3
190x3
200x1

2x5 at 70% of failure, pause at bottom and drive out of the bottom as fast as possible
140x5

4x500m row, 1:1 rest
1:47
1:54
1:55
1:56

Row

8x300m row, 1:00 rest between
1:00
1:04
1:06
1:06
1:08
1:08
1:08
1:08

Push press/Chin up

Buy In: Split Jerk
15 minutes to work on technique

WOD: For Time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Push Press 95/65
Chin Ups

8:03

Shoulder touches/Power clean/Double under

Four Rounds for Time
10 Hand Stand Shoulder Touches (heels on wall)
15 Power Cleans 95/64
30 Double Unders

16:22

Front Squat + KB Deadlift/KB C+J/KB Snatch/Jumping Lunge

Buy In: Front Squat
2 – 2 – 2 – 2 – 2

195lbs. Failed on set 4 (did 1) but did an extra to get all 5.

WOD: AMRAP in 10 Minutes (KB work is all one hand then the other before the lunges)
5 Kettlebell Deadlifts
5 Kettlebell Clean and Jerks
5 Kettlebell Snatches
30 jumping lunges (total)

3 rounds + KB work

Double Under/Power Snatch

AMRAP 10 mins:
30 double unders
15 power snatch - 75lbs

4 rounds + 14 power snatch
Got 5 rounds on March 23, 2011 in the Open.

Got to workout with D Lo at Crossfit Shadyside today since I'm in Pittsburgh. This was sort of a fitting workout for us to do. I didn't have my jump rope today so I screwed up on my double unders quite a bit, but that's okay. I also didn't do any clean and jerks this time, which probably hurt my score but was more in the spirit of the workout.

Snatch Balance + Power Snatch/Burpee

Buy In: Snatch Balance
1 – 1 – 1 – 1 – 1 – 1 – 1

Hit 95 for a double or triple, then a couple of times. Failed 105 a few times. I've never done these before. They're hard.

WOD: For Time
14 – 12 – 10 – 8 – 6 – 4 – 2
Power Snatch
2 – 4 – 6 – 8 – 10 – 12 – 14
Burpees

8:42 I think, maybe 8:45.

Bench Press

5x5 bench press
145lbs

Chipper

WOD: “Oak City 30″
30 Burpees
30 Box Jumps 24/20
30 Double Unders
30 Kettlebell Snatches 35/25
30 Toes to Bar
30 Overhead Lunges 25/15

6:13

Cash Out: 10 Minutes of Mobility

Back Squat + Run/Cluster/Chin up

Buy In: Back Squat
3 – 3 – 3 – 3 – 3

225(2)-240-240-240(1)-240(2)
I think this was a neurological issue, need to back squat more often to move this kind of weight.

WOD: 3 Rounds for Time
Run 400m
9 Clusters 115/75 (clean thruster)
9 Chin Ups

12:16