"Josh"

Strength

Power Clean / Squat clean
start light, and add 20# each time (3 rep)

WOD

"Josh"

21-15-9 Overhead Squats 95#
42-30-18 Pullups

I was a little nervous doing this one - because last time I did, I almost knocked myself out... But I PR'd by about a minute!

Pushups / KB Swings / Lunges

10 rounds

10 ring puships
10 1-arm KB swings 1p
10 lunges 20# DBs

Pretty good WOD

Pullup / Wallball / (Tire) Box Jump

It was snowing outside, but I still decided to do this one outdoors.

21-18-15-12-9-6-3

Box Jump 24"
Pullups
Wall Balls 20#, 10'

I did the box jumps on a tire that's 24" high. This was one of those classic-feeling WODs! Twas a good one!

Snatch / Pushup / Dubs

Strength

Snatch balance(go heavy!)

WOD
9-7-5 Squat snatch 135#
21-15-9 parallette pushup
35-35-35 Dubs

I had to do this one in my little garage, so the dubs were harder than they should have been!

C&J / Jerry Holds / Wallball Situps

Strength

Push Jerk
EMOM 7 mins, adding 1 each min 70%

WOD

5 rds
24-6-8-10 Clean and Jerk 145#
5-10-15-20-25 Wall ball Situp 20#
:10-:20-:30-:40-:50 Jerry Can hold

Arms were TOAST!

Two Couplets

21-18-15-9-6-3

Box Jumps 24"
Plate Ground to overhead 25#

THEN

21-15-9

Jerry Can Burpees
Dubs

"Some Assembly Required"

Strength
Squat Snatch
5-5-5 60% max

WOD
50 Thrusters 45#
40 Push Press 95#
30 Overhead Squats 115#
20 Cleans 185#
10 Deadlifts 295#

*All equipment (including clips and the bar) is 20 yards away. The athlete must one piece of equipment at a time to the designated lift position. You may only take the required equipment for the immediate lift.

I've had a WOD like this in my head for a while. This one ROASTED me! It was awesome, and I will def revisit it.

Wall Ball / Burpees / KB Swings

Strength
Muscle Clean 70%
3-3-3-3-3

10 Clean and jerk 80%


WOD
21-15-9
Wall balls 20#, 10'
Burpee box jump overs 24"
KB Swings

I had a couple of newbs with me tonight, so I put a WOD with "basic" movements for them. Simple, but rough!

I really like this one.

Impromtu Annie

"Annie"
50-40-30-20-10
Dubs
Situps


I wasn't planning on doing a WOD this morning, but a 14-year old called me out. I didn't have my own rope, so I got a slow start, and missed my PR by almost a minute, BUT did feel alright about my time.

Power Clean / Dubs / Burpee Pullups

21-15-9-3

Power Cleans 115#
Burpee Pullups
Double Unders

Got a nice Fran cough after this one.

Snatch / Rope Climbs

Strength
Power Snatch

15 x 1 (Move up in weight every third attempt)

THEN

WOD (cash-out)
5 Power Snatch 115#
1 Rope Climb
4 Power Snatch
1 Rope Climb
3 Power Snatch
1 Rope Climb
2 Power Snatch
1 Rope Climb
1 Power Snatch
1 Rope Climb

I took this idea from the 2011 Games. I changed it a bit, and shortened it up to make it appropriate for a cash-out after snatches. Still wasn't easy...

Row / Front Squats

Today, I combined the strength with the WOD

1k row

THEN

3 Rounds of:
30 Front squats 95#
20 Pullups
15 Shoulder to overheads 95#

THEN

1k row


I took this idea from the 2012 Regionals. I modified it to make it a pure Front Squat WOD, abbreviated the reps, and added the row. It was a tough one!

Annie and a Triplet w/ Burpees

Strength

Snatch Balance
EMOM perform 2 Snatch Balances 155#


WOD

"Annie"
50-40-30-20-10
Dubs
Situps

THEN

21-15-9
Power Cleans 95#
Box Jumps 24#
CrossFit Pushups*

EMOM perform 3 burpees


Smoked!

Shuttle Sprints, Pullups, and Wallballs

I wanted to get a couple WODs in today, so I did this one at 5:00am


Strentgh
Muscle Snatch

3x5 at 55%
3x5 at 65%

WOD

5rft:

8 shuttle sprints 25 yards
14 pullups
20 Wall Balls 20#, 10'

This one was ROUGH!

Static WOD

Strength

Squat Clean 70% 1rm
5x5 

WOD

3 RFT
5 Handstand Pushups (NO pads)
:15 L-Hold*
:25 Jerry Can Hold
35 Dubs


*You're time stops (doesn't reset) if you fall out of the hold, or drop the jerry cans

This was a pretty good WOD. the handstand pushups were the worst, probably because of the cleans right before. This could be an awesome WOD - with a little tweaking.

Jeremy Revisited

I haven't done this one in over six months. I'm still not 100%, so I'm keeping 'em shorter


Jeremy
21-15-9
Overhead Squats 95#
Burpees


I PR'd by 11 seconds!

KB Pyramid

7 min EMOM

Push press 80%

THEN

10 KB Swing 1.5p
10 KB Snatch (L)
10 KB Overhead Squat (L)
10 Box Jump 30"
25 Ground to Overhead (45# Plate)
10 Wallball 10', 20#
10 KB Overhead Squat (R)
10 KB Snatch (R)
10 KB Swing

For time.


This was a fun one, but it was too short. I wanted a 10-12 min WOD. Next time I do it, I'll probably remove the box jump, Ground to overhead, and Wallballs, and make the whole thing an AMRAP.

Heavy(ish) Grace

First day back from being sick!

Grace
30 Clean and Jerk 155#

It feels good being back!

Fight Gone Bad!!!!

I haven't done this one since "Fight Gone Bad 6"
 
Fight Gone Bad

Three rounds of:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
Rest

In this workout you move from each of five stations after one minute.

The clock does not reset or stop between exercises. On call of "rotate," the athlete moves to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

I wasn't exactly sure where I'd land. I had a goal to get at least 350 reps, but missed by just a couple. I did (however) beat my previous score by over 40 reps!

Front Squat W/ a Cash-Out

Front Squat 
1-1-1-1-1-1-1

THEN

5rft
5Goblet Squat (2p)
8 Burpee Box jump (over) 24"

I PR'd my Front Squat by 5#! ...and I didn't program the cash out. Big Mistake