May 13: Oh Brother

3 rounds:
10 front squats (60% 1RM)
1 rope climb
then...
30 K2E
then...
3 rounds:
15 wallballs 20/14
5 powercleans (same weight as FS)

Time: 12:03 Rx (115#)

May 11: Addition

3 minute rounds
1 minute rest btwn rds.

200m run, max double-unders
200m run, 12 thrusters, max double-unders
200m run, 12 thrusters, 9 box jumps, max double-unders
200m run, 12 thrusters, 9 box jumps, 6 pull-ups, max double-unders
200m run, 12 thrusters, 9 box jumps, 6 pull-ups, 3 HeSPU, max double-unders

Score: 191 modified (singles)

May 10: Triple Play

3 rounds

1min Airdyne
1min KBS
1min Burpees
2mins Rest

Score: 201 Rx

May 9: In and Out

4 RFT:

1 Hill Run
50’ broad jumps
50’ OH plate lunge (25/45)

Time: 14:14 Rx

May 6: Nancy

Five rounds of:

400 meter run

95 pound Overhead squat, 15 reps

Modified: Front Squats

Time: 20:01

May 3: 20/20

For time:

20 wallballs 20/14
40 kbs 50/35
20 wallballs 20/14
40 push-ups
20 wallballs 20/14
40 T2B
20 wallballs 20/14

Rx: 11:08

May 1: Walk the Plank

10 rounds for reps:

30 secs  ME burpees

30 secs plank hold

(score is total burpees)

Score: 79 Rx

Floor Press 5-3-1+: 185, 205, 220x8
Chinups 5x5: 20# vest

April 29: Sideways

12 minute AMRAP

10 ring rows
12 lateral box jumps
25 double-unders

Score: 281

First round DUs, rest singles

Squat 5-3-1+: 185, 205, 235x3

April 27: Circuit Breaker

2rds...2.5 min per station

- Partner pull-ups
- KBS and plank
- Partner Bike
- MB Sit-ups

Mod: Ring rows for partner pull-ups

Score: 522 (w/Joby)

April 26: Ringer

6 RFT

200m Run
7 Ring Dips
14 Wall Ball

Mod: 250M row for runs

Time: 16:11

Snatch 5-5-5-1-1-1-1-1-1: to 100

April 24: Not Quite Fran

4 rounds:

400m run
10 DB Thrusters (35/25)
5 strict C2B pullups

Mod: 40 cal airdyne for runs

 Time: 14:44

Floor press 3-3-3+: 160-185-205x12

April 22: Elsa's Brother

100 Cal Airdyne

Rx: 4:10

Squat 3-3-3 (no 3+): 170-195-220

April 20: Pick your Poison

Level 3
100 Over the box, box jumps
100 Pull-ups
100 V-ups
100 Push-ups
Every 3 minutes 5 thrusters (96/65 barbell)

Level 2
75 OTB Box Jumps
75 Pull-ups
75 V-ups
75 Push-ups
Every 3 minutes 5 DB Thrusters (35/25)

Level 1
50 OTB Box Jumps
50 Pull-ups
50 V-ups
50 Push-ups
Every 3 minutes 5 DB Thrusters (30/20)

Did Level 2, mod: Ring Rows, 25# Thrusters

Time: 22:45

April 19: 2000M Row

PR: 7:28 (20 seconds faster than 3/25)

Snatch work: up to 95, and shoulder feeling OK.

April 17: Down & Back

AMRAP 12mins

25 double unders

150’ single arm DB waiter walk (35/25)

10 burpees

150’ single arm DB waiter walk (35/25)

Modified - 50# KB farmer's carry

Score: 150

Floor Press 5-5-5: 160-175-195x12

April 15: Rounder

4 RFT:

200m Run
5 Strict C2B Pull-ups
5 Ring Dips
15 Wall Ball (20/14)

Time: 11:38 Rx

Squat 5-5-5+: 160-185-205x12 (~286)

April 13: Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 25:39

Mods: Russian KB, Situps, light push press, 14 pound WB

April 11: Tabata Airdyne

Tabata Airdyne for total calories.

Score: 91

1RM Front Squat: 205#

1RM Floor Press: 255#

That is all.

April 9: Off Kilter

3 RFT:

Row 500M
20 dumbell snatches (35/25)
10 one leg box jumps (5 each leg)

Time: 11:07

Mod: 20# dumbells

April 6: Part Deux

5 rounds:

EMOM

30sec ME Bike

Ground to OH (45/25 plate)

5 rounds:

EMOM

30sec ME Row

Box jumps

Max calories row/bike
Partner one goes while partner 2 rests.  Each round is therefore 2 min.  Score is total combined calories and reps.

Score: 497
Modified: 25# plate

April 3: Race Pace

5 Rounds for Time:

10 KB Snatches (50/35, 5 each side)
10 Pushups (FB= Clapping)
200m Sprint

Mod: 25# KB

Time: 9:09

Deadlift 3-3-3: 225-250-290x6

April 1: Cyclonic

4 Rounds AMRAP:

60 sec Airdyne
60 sec KB Swings (50/35)
60 sec Double Unders
60 sec rest

 

Modified: singles

Score: 297

 

Squat 3-3-3: 170-190 -220 (right knee unhappy - didn't do last set)

March 29: Friday Gone Bad

3 rounds. 1 min per exercise. 1 min rest btwn rounds.

KB swings (35/50)
Box jumps (24/20)
Deadlifts (185/135) or 50% of 1RM
Bike (calories)

Score: 208 Rx (at 185#) (!!)

March 28 Workout

Shoulder rehab

Floor press 5-5-5: 135, 155, 175x11

March 27: Row to Toe

21-15-9

Row for calories
Toe to bar

Modified - Burpees for toe to bar

Time: 6:02

Press 5-5-5: 60-70-80x14

March 25: 2000m Row

2000m Row: 7:48.1

Squat: 165, 185, 205x11 (280# theoretical)

March 23 Workout

4 rounds as fast as possible:

500M Row
15 dips
10 K2E

March 22 Workout

Shoulder rehab/core

Front squat: 120-130-140x5

March 20 Workout

Kettlebell press: 20, 25, 30x5

Workout:

4 rounds as fast as possible

500M Row
15 KB swings, 35#
10 dumbell rows/standups, 25#

March 18 Workout

Shoulder rehab.

Snatch Grip Deadlift: 145, 165, 185x5

Floor Press: 135, 155, 170x12

March 13: Easy Street

run 400m
20 wall balls
60 double unders
20 wall balls
60 double unders
run 400m

singles

Time: 10:14

Press 5-3-1: 70, 75, 85x10

March 11: Maximus

3 rounds for total reps:
1 min ME jump lunges
1 min ME v-ups
1 min ME rope climbs
1 min ME wall walks
1 min rest

Modified: ring rows, DUs, v-ups, aerodyne

Total: 264

Deadlift 5-3-1: 235, 265, 295x8

March 8: Iron Maiden

4 rounds
30 KB Swings(50/35)
5 spectaculars (95/65)

Modified: 35# KB, 35# Dumbell, no overhead

Time: 9:29

Back Squat 3, 3, 3: 165, 185, 210x9

March 4: Triple Crown

80 Double Unders
1000 m Row
800 m Run
40 Double Unders
500 m Row
400 m Run
20 Double Unders
250 m Row
200 m Run

Time: 20:58

Deadlift 5-3-1: 215, 250, 285x8

March 1: PPS

25-20-15-10-5
pushups
pullups
situps

Time: 9:55

Back Squat, 5-5-5: 150-175-200x10

February 27 Workout

Top to Bottom

20-16-10
Row (cals)
KB snatch
ring dips

Time: 7:55

Mods: Box Jumps, bar dips

Press: 60-70-75x9

February 25 Workout

Bottom Line:

12 min amrap:

3 power clean
3 push press
3 back squat
95/65

Score: 155

 Mod: 45# (baby steps with the overhead)

Deadlift 5-5-5: 205, 235, 265x10

February 22 Workout

CrossFit Total

Back Squat: 260#
Shoulder Press: 75#x5 (not max effort - still rehabbing)
Deadlift: 345#

Total: 780

February 20 Workout

Downhill

30 - 20 - 10 Reps of:
Row (Calories)
Toes to Bar
Wall Balls (20, 14)
Box Jumps (24/20)

Mod: v-ups and split jumps

Time: 15:18

February 15 Workout

Dead Ringer:

5 RFT:
5 deadlifts 245/175
10 ring pushups
15 db burpees 25/15

Time: 16:25

Rx except no overhead on burpees

Back Squat 5-3-1:

170, 195, 215x5

February 11 Workout

Rowing Pains

20 min AMRAP:
row 250m
rest 30 secs

Rx: 3,402

Deadlift 3-5-1

225, 255, 285x6

February 7 Workout

3 RTF

Row 500m
10 KB Snatch (50/35)
50 double-unders
10 OH Squats 95/65

Mods:

Goblet Squat
Box Jump
Singles

14:00

February 4 Workout

BB Complex:

Mod - HPC and PC Practice with Bar

Deadlift 3-3-3: 215, 245, 275(x7)

January 30 Workout

1000

12 min AMRAP
row 10 cals
10 K2E
10 box jumps 24/20

Mod: v-ups

Score: 169

Deadlift 3x5: 205, 235, 265x8

January 23 Workout

Range of Motion:

AMRAP 15min
20 double under
15 KB swings
5 burpee

Rehab mod:

10 goblet squats
7 v-ups
7 back extensions

Score: 440

Banded dead lifts: 5x 165, 185, 205

January 21 Workout

4x500M Row:

4 rounds for time
500M  Row
2 min rest

Time is less the 6 min of rest

Time: 7:20.2 Rx

January 18 Workout

Getting Down to Business:

5 min amrap:
burpee over the box jumps 24/20 (feet allowed to touch boxtop)
5 min amrap:
2 db manmakers 35/25
10 abmat situps
5 min amrap:
5 pullups
20 double-unders
2 min rest btwn rounds
score is total reps for all 3 amraps

mods: lunges rather than press in manmakers, ring rows, singles

Score: 223

Back squat: 5-3-1 4x215# to finish

January 16 Workout

Up for the Down Stroke:

4 rounds for time:

500m row
15 K2E
400m run
15 ring push ups

Time: 25:19

Modified - situps for K2E

Deadlifts: 5-3-1 - 6x280# last

January 4 Workout

CrossFit Disco:

10-9-8-7-6-5-4-3-2-1

Power Cleans
Pullups

For time: 11:00

Did 65# cleans, ring rows (shoulder rehab still)