12-31-21

Partner

100 cal bike

300m empty sled push

100 cap bike

Time: 14:11

Partner: JB

1st bike in 4:37. I did 15, 30.

Sled done at 9:17 (4:40) as down high back low 25m each

2nd bike at 14:11 (4:54). I did 15, 20, 25.

Rest 10min

12min cap

75 Dball over Shoulder 100#

Every 15 reps do 3 wall walks

Total: 60 Dball plus 2 wall walks

12-29-21

Warm up

3 rounds

Bear crawl forward/back

8 foot touches from all 4s

3 burpees

15 sec front plank

Shoulders were on fire 🔥

Floor Press

12-10-8-6-max 

2 sec negative for every rep on sets 1-4

135, 165, 185, 205, 135

Did 27 reps of 135 burnout.

18min cap

10 rounds

200m run

2 squat clean 185#

Time: 16:48

Hoped for unbroken reps but did all singles. No misses.

12-28-21

Deadlift

4x5 at 80%

325

5 rounds

15 cal row

12 t2b

Rest 30 sec

1:03

1:04

1:04

1:25

1:57

t2b ub thru 3 rounds then 6-6, 6-6. second set of 6 in each of last two rounds were dead swings.

12-21-21

Deadlift 

5x1 at 85%

345 across

4 rounds 

18 powerclean 95#

18 s2o 95#

18 wallball 20#

18 cal bike

Rest 2min

Goal is ub

RX+

ub thru 3 rounds with no transition on first 2 rounds.

4th round went 9-9 and 10-8 on bb.

Finished 5 cals in 4th round.

time: 3:00, 3:23, 4:05, capped at 3:25

12-17-21

Ohs 5x4 at 60, 65, 75, 75, 80, 80%

145

160

185

185

195

195

4 rounds

400m run

15 front squat 135#

15 c2b

Time: 19:00

front squats 8-7

c2b 15 then 8-7s

this was tough. felt like puking after

rested 10min then 

3 rounds

bike 2min on, 2min off

cals: 28, 32, 39

12-15-21

Floor press 

4x2 

165

185

205

225

25min cap

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

Kbs 1.5

Burpees

Hang powerclean 95#

50 DUs

Time: 21:15

should've been 21:15. I broke on 49 of the last DUs set and it took me 6 tries to get #50. pathetic 🤬

ub kbs

ub burpees

hpc 12-9, 9-9, 9-6, 12, 9, 6, 3

DUs not good overall

12-14-21

Warm up

3 rounds

5 deadlift 135

5 burpees

10cal bike

Deadlift

5x3 at 80%

335

16min rap

12 hand release push ups

12 s2o 115#

200m run

R: 6+8

176 reps (run worth 2)

hrpu got me

s2o 12, 12, 12, 6-6, 6-6, 6-6, 8

run consistent

12-11-21

Partner WOD

Every 2min for 12min

You go, I go

8 wallball 20#

8 deadlift 95#

8 hang powerclean

8 s2o

Max cal bike

Score is total cals.

My cals were 26, 21, 21. We did 125 total.

Rest 5min

For time:

3000m row

20 thrusters 95#

One partner rows until other finishes 20 thrusters them switch. Score is time to complete row.

Time: 11:52

Partner: Clarence

12-8-21

12 days of Christmas

1 sdhp 135#

2 push press

3 hang powerclean 

4 plank row 50#

5 wallball 20#

6 db snatch 

7 air squat

8 alt V ups

9 kbs 

10 cal row

11 burpees

12 back rack walk lunge 135#

Time: 21:20

12-10-21

OHS

5x4 at 75%

185

5 rounds every 2:30

Rest 2min

Row 500m

Max squat snatch 115#

Row was 1:45, 1:46, 1:49, 1:48, 1:47

Snatch singles as 7, 7, 5, 5, 5

12-7-21

Deadlift

5x5 at 75%

305

20min cap

2 rounds

20 back squat 185#

1 lap plate push 45#

10 Dball over Shoulder 100#

1 lap plate push

20 box jump over 24"

1 lap plate push

Time: 17:29

185 ub 20 first round then 10-10 in second.

 first round in 7:31, second in 9:58

12-3-21

OHS

5x5 at 65%

165 across

This was actually 67%

21-15-9

GHD

Cal bike

Hang squat snatch 95#

Cal ski

Time: 14:27

21 in 6:01

15 at 11:01

Ub except snatch. Snatch was 7-7-7, 8-4-3, 9.

12-1-21

A. Floor press heavy 3x8

185

B. Burnout sets 3xMax at 135

31, 22, 11

32min amrap

30 cal bike

11 deadlift 135

24 air squats

21 cal row

Total reps is 60 per round, bike is worth 4.

Total: 362

6 plus 18 cals ub

11-30-21

Deadlift 80% max 5x1

330

20min

Every 4min:

12 hang power snatch ub every time

12 bar facing burpees 

15 cal bike

2:05

2:05

2:05

2:14

2:15

11-27-21

Partner WOD

100 box jump 24"

100 cap bike

100 s2o 135#

100 dus

100 burpees

100 hspu

100 wallball situps over 30" box

Time: 25:50

Partner Gary

11-25-21

Thanksgiving WOD 

With Reece and Ross

25min amrap

25 gobleT squats

25 sit Ups

25 buRpees

25 Kbs

25 lungEs

400m everYone run

Reece and I did 13 of each and Ross did 12.

11-24-21

Floor press 5x8

155

155

155

165

165

Into db curl 5x10 total

50#

18min amrap

10 devils press 50#

10 cal rogue bike

15 wallball 20#

R: 4+20

Bike all 300+ watts

Wb ub

DP as 10, 5-5, then 4-3-3 each round

11-23-21

Deadlift 5x3 at 75%

305

25 min cap

Buy in: 

60 burpee to plate

12-9-6-3

Wall walks

Ring muscle ups

200m run

Time: 25:00

Time Cap Tuesday

burpees ub in 3:50

wall walks kill me. they should be called Man makers because they make me feel like an infant.

ring muscle ups 12 as 4s, 9 às 3-2-2-2, 6 as 3-1-1 

11-21-21

For time: 

40 box jumps 20"

100 dus

30 bj 24"

100 dus

20 bu 30"

Time: 7:19

11-19-21

OHS max

245 is a 20# PR

Goal was 225 today, killed it.

20min cap

18-16-14-12-10-8-6-4-2

Bar facing burpee

Powerclean 115#

Time: 14:07

Stayed steady and no rest. I am happy with this. Fast singles.

11-16-21

Deadlift 5x5 70% across

285 no prob

20min cap

4 rounds

24 kbs 53#

12 Push Press 115#

24 goblet squat 53#

12 strict hspu

Time: 20:00

3+7 PP

kbs with 1.5 as 24, 24, 14-10, 14-10

PP with 115 as 12, then 6-6, 6-6, 4-3

goblet squat with 1.5 as 24, 12-12, 12-12

hspu as 4 strict then 10 kip, followed by sets of 16 kipping as 8-8, 6-4-3-3

11-13-21

Partner WOD

3k row

300 dus

1.5 mile tethered run

Time: 26:27

Row in 10:07

Dus at 15:01

Run at 26:27 (11:26)

Partner: Kate

We split row in 250m increments. I held 1:36-1:38 pace for all.

11-12-21

Strength

8 heavy kb dl 70#

1 lap dbl kb farmer carry 70s

20min cap

30 cal row buy in

4 rounds

12 powerclean 135

12 strict hspu

3 rope climbs

Time: 17:21

First round done at 4:30 (with row)

did 17 strict hspu then had to switch to kipping.

12 strict as 6-3-3, 5 strict and 10 kip as 5-5, 18 kip as 6s, 18 kip as 6-6-3-3

1:07 row

fast singles across cleans

fast ropes.

11-10-21

10 Floor press medium weight

Straight into

12 push ups

Weight was 135 across

Push ups were 12, 12, 12-6, 6-6, 3s

12min amrap

80 dus

30 wallball 20#

100m run

R: 3+80

goal was 4 rounds. Poor DUs killed me.

DUs were unbroken, 4 breaks, too many breaks, 2 breaks.

wb ub, ub, 15-15

11-9-21

Deadlift max

405

225, 275, 315, 345, 365, 385, 405

20min cap

20 dbl db push press 50s

20 burpees

20 box jump 24"

Time: 19:44

11-5-21

Seated DB Arnold Press

5x8

40 then 50s

21-15-9

Deadlift 225

Burpee Pull Up

Time: 7:12

Unbroken.

Finished round 1 in 2:45, stood at bar til 3:00. Finished 15 set at 5:20 and stood at bar til 5:45.

11-3-21

20 min cap

50 cal row

50 t2b 

50 thrusters 95#

50 burpees

50 wallball 20#

Time: 19:53

row in 2:09

t2b at 5:10 as 10-10-10-10-5-5

thrusters as 10 every minute

burpees were awful, took 5:30

wallball as 10-10-6-4-20

goal was off thrusters at 11min, I was off at 11:25. burpees took 2 min longer than I planned.

11-2-21

3 rounds

1 trip seal walk

20 sec hollow body rock

20 sec on side bends

25min cap

21-15-9

Power snatch 95#

Hspu

15-12-9

Power snatch 115#

Muscle ups

12-9-6

Power snatch 135#

200m run

Time: 25:00

95 snatch as 6-5-5-5, 5-5-5, 5-4

hspu as 11-6-4, 8-7, 5-4

115 snatch as 5s, 4s, 3 then singles

muscle ups as 5-5-3-2, 4-3-3-2, 1-1

29 of 36 muscle ups

10-31-21 z1 day

For time z1 pace:

60min cap

4 mile rogue bike

3 mile ski (4800m)

2 mile row (3200m)

1 mile run

Time: 53:00

Bike in 10:03 at 297 watts

Ski in 19:34 at 2:05 pace

Row in 13:02 at 2:01 pace

Run in 8:51

The 30 sec transition time was walking from bike to ski to row from UA side to NL and back.

10-30-21 Halloween WOD

Partner

30min cap

All with single arm db 50#

12 deadlift

9 hang clean

6 s2o

You go I go alternate arms, 20 total rounds of each Partner doing both arms.

Time: 24:44

Partner: Kate

We won

10-29-21

30min cap

6 rounds

50cal row

20 dbl db s2o 50#

10 Dball over Shoulder 100#

Time: 30:00

Finished 31 cals of round 6.

First round did s2o ub, then 10-10.

First round in 4:10 ub. 

10-27-21

6min emom 90% 1rm back squat

270 across

25min cap

4 rounds

12-9-6-3

Handstand push ups

C2b

Ohs 115#

Rest 1 min between rounds

Score is total time

Time: 25:00

232 reps = 7 c2b of 9 set of 3 round.

1st round unbroken in 6:09

Finished 2nd round at 17:34

all ub except hspu from round 2 on.

hspu slowed me down big time.

10-26-21

3 rounds

Down and back Dball walk 100#

10 back rack lunge 95#

20 GHD

10min amrap

30 dus

20 kbs 53#

20 goblet squat 53#

10 burpees

R: 3+20 kbs

10-24-21

20min running clock...

4min to find 1 rep max powerclean

225

235

245

255

Really happy with this, goal was 225. 255 is a recent time PR. Lifetime is 275 (in 2004).

Rest 2 min

4min max bar muscle ups

31

Did as 12, 8, 6, 4, 1

Never done 30 bar muscle ups for time. Did 30 in 3:42.

Rest 2 min

8min amrap

30 DUs

8 single arm db push press right 50#

8 SA db pp left 50#

8 lateral burpees over db

Rounds: 4+7 db pp

3 of 5 dus sets ub. Too much transition time.

10-22-21

3 rounds

12 dbl db box step ups 20" w/50s

10 single leg glute bridge on box

30 sec dbl kb front rack hold 53s

25min cap

50-40-30-20-10

Hand release push ups

Air squats

Abmat situps

Run 200m after each round

Time: 22:58

push ups get me. unbroken except push ups.

HR push ups as 17-8-5-5-5-3-3-3-3-3, 10-5-5-5-3-3-3-3-3, 10-5-5-3-2-3-2, 10-5-5, 10

10-20-21

Back squat 10x3

135

155

175

195

215

235

255

255

255

255

18min cap

10-1 Burpee Dball Over Shoulder 100#

20-1 box jump 24" (as 20-18-16-...)

Time: 17:25

This was work

10-19-21

3 rounds 

1 lap dbl kb overhead walk 35# each

8 kbs front + lateral lunge 35#

10 starfish sit ups

25min cap

800m run

50 hspu

400m run

120 ft hs walk

800m run

50 hspu

Time: 25:00

Timecap Tuesday gets me again

800 in 3:33

50 in 6:30 as 10-10-7-3-3-3-4-4-3-3

400

hs walk in 4:19

800 in 3:19

finished 28 hspu as 10-5-5-3-3-2

10-15-21

4 rounds

10 Db lateral raise 15#

10 db front raise 15#

10 banded bent rear delt

10min amrap

30 dus

10 ohs 115#

200m run

10 t2b

Round: 3+4 t2b or 202 reps

Ub on all but rope. Rope sucked today, broke multiple times each. If I jumped like I typically do I should have easily been into the fifth round.

10-14-21

Strength

Back squat

3x4 tempo 321x

135, 165, 185

3x4 at 80%

235

3 rounds for time

30cal row

30db snatch 50#

400m run

Time: 17:43

r1: 4:55

r2: 11:09

r3: 17:43

snatch as 30, 15-15, 15-15

row in 1:08, 1:21, 1:27

Runs 2:00, 2:13, 2:04

10-12-21

Strength

3 rounds

16 db side lunges 35#

10 SA KB rdl 35#

Max set chin ups

Chins as 15-12-12

25min cap

80 wallball 20#

70 burpee box jump over 24"

60 c2b

50 kbs 53#

Time: 25:00

Finished 29 kbs as 10-19

Wb as 40-20-20 in 3:27

Bbjo at 16:05

C2b at 23:11 as 13-10-10-8-6-6-5-2

Kbs as 10-19

Wasn't feeling it today. Bad sleep last night.

10-8-21

4 rounds

10 bb drag curls 55#

20 banded tiger walks

10 SA banded pull downs

15min cap

10 ring muscle ups

25 cal bike

40 hang power snatch

25 cal bike

10 ring muscle ups

Time: 9:28

RMU 10 ub in 0:40

Bike finished at 1:59, 464 watts

snatches in 10s done at 5:39

bike finished at 7:29, 311 watts

RMU as 4-3-3 done at 9:28

10-6-21

Tempo back squat

3x4, 321x

155

165

175

Back squat 70, 75, 80% as 8-6-4

205

215

235

20min cap

3 rounds

10 SA alt db snatch 50#

20 burpee to 6" target

30 wallball 20#

40 box jump over

Time: 18:42

R1: 5:15

R2: 12:00

R3: 18:42

Wallball as 30, 15-15, 15-10-5

10-5-21

Strength

SA DB farmers carry down back 90#

Kb lat lunge return 8 each 35#

24 Slamball Russian twist 20#

Single leg bridge 12 each

For time:

Goal 15min

4-8-12-16-20 Deadlift 225#

2-4-6-8-10 Wall Walks

Time: 23:20

Rx+

was 10 DL into 20 at 15min

DL as 4, 8, 7-5, 8-8, 10-5-5

DUs ub

wall walks killed me, nowhere to hide.

10-3-21

500m row warm up

1:46

4 rounds for time

15 toe to ring

10 burpees to ring

5 ring muscle ups

Time: 12:01

Goal was sub 10min but I had to do strict rmu cuz I was in the garage.

Cool down bike 3min

10-1-21

3 rounds

B1: 10 db lat raises 10#

B2: 10 db front raises 10#

B3: 10 banded rear delt fly

Every 3min for 18 min

10 devils press 50#

20 wallball 20#

hit 5 rounds of 6. did 4, rest the 5th, did 6th.

r1: 1:53

r2: 2:03

r3: 2:27

r4: 2:53

r5: off

r6: 2:40

all wb ub

DP as 10, 10, 6-4, then doubles and triples.

did r7 to make up for missed r5 in 2:47

this was tough.

9-29-21

Back squat

10x60%

8x70%

6x75%

185, 205, 225

Then

3x4 tempo squat at 60% at 321X

185

21min amrap

21 deadlift 95#

50 DUs

21 front squat 95#

21 burpees

Reps: 504

10 burpees into 4th round

Dl as ub, 11-10s

Dus were bad. Have open wound on right second toe so was trying not to open it.

FS as 11-10s

Burpees slow and steady cuz of toe.

9-28-21

20min cap

4 rounds

20 box jump

20 t2b

400m run

Time: 18:06

bj ub

t2b as 12-8, 10-10, 10-5-5, 10-5-5

Strength

3 rounds

10 lateral lunge each side 53#

10 kbs rdl each leg 53#

Max chin ups 

strength used 53# kb for lateral lunge and rdl

chin ups 12, 12, 12

9-26-21

21min amrap

21 deadlift 95#

21 powerclean

21 s2o

21 back squat

R: 4+10 DL

All squat ub. First 2 DL ub then 11-10. Powerclean 11-10 for 2 rounds then 11-5-5 then 6-5-5-5. S2o all 13-8.

R1: 3:46

R2: 5:10

R3: 5:50

R4: 5:19

With 31 secleft to hit the 10 DL 

9-24-21

Warm up

3 rounds

10cal ski

10 air squat

5 inch worm

5 kips

4 rounds for time

400m run

20 box jump

10 dbl db powerclean 50#

Goal: sub 15min

Time: 13:59

Unbroken

9-22-21

Back squat max

275

Missed 295

20min cap

2 rounds

Row 500m

Run 400m

Directly into

2 rounds

15 thrusters 115#

15 t2b

Directly into

2 rounds

500m ski

10 ring muscle ups

Time: 20:00

Finished 7m in 2nd ski

Part one was 8:25 with rows of 1:44 and 1:47

Part 2 was 6:25 as 8-7 across. That was my goal, but transitions too long.

Ski was brutal, took 2:08, then mu as 4-3-2-1

9-21-21

Warm up

8min amrap

10 bb sotts press

1 trip walking lunge

10 kbs

25sec handstand hold

Strength

4 rounds

B1: 1 lap double kb oh walk 35#

B2: 1 lap front carry sandbag 100#

B3: 25sec ring L sit

Time: 12:10

5 rounds

18min cap

20 cal bike

15 double kb front rack walking lunge 53#

25 foot handstand walk

1min rest

Time: 19:22 (with rest)

Was 8 lunges in last set at 18min

2:25

7:09

12:12

16:59

19:22

9-19-21

4 rounds

5min amrap 

3 ohs 95#

8 cal bike

Rest 1min

R1: 7+1 cal

R2: 6

R3: 5+1 cal

R4: 5+4 cals

Total: 78 ohs and 190 cals

9-17-21

3 rounds:

A1: 12 alt single arm db box step ups 50#

A2: 10 each stability ball single leg glute bridge

A3: 30 sec single arm kb front rack hold ea arm

15min cap

50 t2b

1,000m run

70 wallball 20#

100 dus

Time: 12:29

50 t2b as 18-12-10-5-5 in 2:29

run in 4:21

wallball as 25-15-10-10-10 in 3:00

dus very inefficiently took 2:39

9-15-21

Warm up

7min

8 rdl 75#

8 kbs goblet squats 35#

8 strict pull ups

8 drop lunge

Warm up

3 rounds

8 cal ski

8 bb thrusters

8 burpees

8cal bike

Time: 8:03

18min cap

6 rounds:

3 ring muscle ups

Then

Squat cleans as

14 at 115

12 at 135

10 at 155

8 at 185

6 at 205

4 at 225

Time: 18:00

Finished 5 at 205.

9-14-21

4 rounds

Sa farmers carry db down back ea w 80#

Slamball Russian twists 26x w 15#

1 pood kb lateral lunges 8ea

20min amrap

16 SA front rack kb reverse lunge returns

10 hspu

400m run

R: 5+7 ub

9-12-21

20min amrap

250m ski

20 oh walking lunge 25# plate

15 wallball 20#

10 burpees

100m farmer carry 53# each hand

R: 3+26m

9-10-21

10min emom

Odd: 10 t2b

Even: 7cal bike + 5 pvc ohs

Strength

4x8 split jerk stance

KB front rack SA db strict press

40, 40, 45, 50

Nancy

5 rounds

400m run

15 ohs 95#

Time: 14:06

Ub. Goal was sub 14

9-8-21

Split jerk max

15x1

95

135

154

175

185

195

205

225

235

245

This is a PR for passed couple years. I'm happy with this. Lifetime PR is 265.

15min cap

400m run

40 pistols

30 powerclean 135#

20 hspu

10 muscle ups

5 rope climbs

Time: 11:34

This was fun

Run in 90 sec

Pistols finished at 3:41

PC finished at 6:07 as 10-7-7-6

Hspu as 10-10 at 8:07

Muscle ups as 6-4 at 10:05

Rope climbs up and down

9-7-21

Warm up

Every 3 min for 9 min

8 burpees

8 kbs 35

8 front squat 75

8 kbs rdl

15min emom

1 rep front squat

135 up to 255 in 10lb climbs

Failed 255

15min amrap

10 burpees

25 dus 

6 SA devils press 50

100m run

Rounds: 6+10

9-5-21

Lifetime fitness

6 rounds

10 dips

10 SA KB front squat 52#

5 rounds

Ski 150m

10 db box step ups 50# ea arm

5 rounds

Tank push run down back 350#

Max pushups while partner does tank

Push ups: 20, 16, 14, 13, 13

9-4-21

Lifetime Fitness with Paul

5 rounds

7 deadlift 225

8 db bent row 60# ea arm

1 trip Tank push 400#

10 strict pull ups

5min finisher

Airdyne

30sec 80%

30sec 50%

Cals: 114

9-3-21

Single arm Db power clean and split jerk

5x6 ea arm

50 

60

60

70

80

10min amrap

20 Russian kbs 70#

10 box jump

100m run

Rounds: 5+26

All kbs ub

9-1-21

Deadlift 

5x5 up to 80%

225

275

305

315

325

3 rounds

12 slamball 30#

20 GHD

5 ring muscle ups

10 powerclean 135#

Time: 9:53

2:49, 3:14, 3:50

Ub slam 

GHD ub, ub, 10-10

Rmu ub, ub, 4-1

PC 5-5

Goat work

4 rounds each Partner

Max ski meters 

Partner walks down and back with 100# sandbag

Total meters: 1,269

8-31-21

Warm up

3 rounds

100m run

8 kbs 35#

6 burpees

6 bb sotts press

5x5

Split jerk shoulder press

75

95

115

125

145

5 rounds

200m row on 5 damper

10 burpees

8 thruster 95#

100m run

2 min rest

Must be ub lactate

Time: 20:04 with rest

2:15

2:26

2:29

2:31

2:24

8-29-21

For time: 

150cal bike

Emom 

6 alt db snatch 50#

Start w snatch

Time: 15:50

8-27-21

Strength

5x12 each arm

Db hang clean and jerk (split jerk)

40 one set then 50s

This was taxing

Every 5min for 4 rounds

10 burpees over row

20 cal row

20 kbs 53#

50 DUs

R1: 2:49

R2: 3:33

R3: 4:12

R3: 4:33

DUs ub til 2 breaks on last set.

Kbs ub 1st set then 10-10

8-25-21

Warm up

8 kbs rdl

1 trip bear crawl

100m run

8cal ski

8kbs

12min emom

15 hollow rock

12 v up sit ups

20 flutter kicks

18min cap

1500m ski buy in

4 Rounds

12 deadlift 155

1 lap handstand walk

Time: 20:19

Did 185 dl ub

2 rounds hs walk were decent. Then JB had us do 2 rounds of 20 hands on/off plate which I did terribly.

Ski in 5:45 (1:55 pace)

8-24-21

Warm up

3 rounds

100m run

5 inch worm

10 knee to elbow

10 lunge steps each leg

Split jerk

7x1

95

115

135

155

175

185

205

For time

800m run

90sec plank

1 rope climb

400m run 

60sec plank

1 RC

200m run

30sec plank

1 RC

100m run

1 RC

200m run

30sec.plank

1 rc

400m run

60sec.plank

1 rc

800m run

90sec plank

1 rc

Time: 22:08

Broke 1x on last 2 planks

8-22-21

Team of 3

30min cap

Max cal rogue bike

While amrap...

8 wallball 

8 deadlift 155

8 clean and jerk 155

8 burpees

Rounds: 4+7 c&j

One person amrap while one bikes til done with amrap. 3rd person resting. Go amrap to bike to rest.

Team: Kate, JB, me

8-20-21

8min alt emom

1: 8 handstand step ups 45#

2: 3 kips swings + 1 pull up + 2 c2b

4x10 Filly Press

35#

5 rounds

200m run

12 cal bike

8 push press 115#

100m run

2min rest

Time: 20:09 with rest

2:15

6:35

11:13

15:52

20:09

Beat Kate by 4 sec

8-17-21

20min cap

100 wallball 20#

60 t2b 

40 box jump 30/24"

20 kbs 53#

400m run

Time: 16:53

wb as 55-25-20 in 4:07

t2b as 10-10-10-5-5-5-5-5-5 at 9:45

bj ub at 13:47

kbs ub at 14:47

Split jerk 

5x2

135

165

165

185

185

8-15-21

Smash Bros

Partner WOD

Teams of 2

5 rounds:

Run 200m together

30 dball over shoulder 100#

Run 200m together

30 burpee box jump overs 24"

Time: 51:07

I did 30" bbjo

8-13-21

5x2 front squat

165

185

205

225

225

15min cap

60 box jump 24"

50 wb 20#

40 ring dip

30 single arm front rack db walking lunge 50#

20 hang power snatch 95#

Rest 5min

6min amrap

4 ring muscle ups

1 trip handstand walk

Part 1: 11:39

did 11 muscle ups on part 2 all ub

bj in 2:27 ub

wb 35-15 at 4:37

ring dips as 8-8-8-4-4-4-4 at 8:10

lunges ub with one hand change at 10:10

snatch as 10-10

8-11-21

Warm up

6min amrap

100m run

8 kbs

8 bb good morning

8 strict pull ups

R: 3

5x4 deadlift

225

275

325

325

325

10 round partner ygig

4 hang squat clean 135

2 rope climb

200m ski

Time: 14:42

Partner: Sam

All ub

8-3-21

For time x 2

50 alternating single arm db snatch 50#

40 abmats situps

30 alternating single arm devils press 50#

20 t2b

100ft hs walk

Rest 5min

R1: 12:55

Db snatch ub in 2:22

Abmats ub at 3:57

Devil press end at 6:07

T2b on garage rafters (in Maine) as 10-5-5 at 9:38

Hs walk bad

R2: 17:02

Db snatch as 30-20 in 2:40

Abmats ub at 4:27

Devil press at 9:44, this killed me

T2b as 10-5-5 at 13:03

Hs walk terrible

8-1-21

5x40 unbroken Russian kbs

As:

10x dbl arm

10x single arm left

10x sa right

10x dbl arm

Rest 2min

7-27-21

Split jerk

By %

3x65

3x65

2x75

2x75

1x80

1x80

125

125

145

145

165

165

20min cap

10 rounds

15 single arm DB thrusters 50#

15 push ups

Run 100m every 2min, start wod with 100m

Time: 20:00 had 6+26 rounds done

Did 5 rounds in 13:09

Push ups died is what killed me

7-21-21

Deadlift 1rm

385

Got 405 one inch off ground but no go.

20min cap

50 t2b

800m run

50 air squat

800m run

50 burpees

Time: 14:44

t2b 20-10-10-5-5 in 2:25

800m in 3:46

50 squats ub

800m didn't see time

50 burpees ub

7-20-21

1rm split jerk

195 for 2

Low back starts dtonhirt and form was slipping so stopped there.

20min cap

Partner 10 rounds ygig

15 box jump over 24

12 strict press 95

9 strict pull ups

Resting partner run 200m

Time: 19:55

ygig with Josh

JB had the off partner run 100m between rounds then increased it to 200m sets 3, 4, and 5.

bjo ub

strict press as 12, 8-4, 8-4, 6-3-3, 6-3-3

strict pull ups as 9, then 5-4s

7-18-21

16min ygig

200m air runner

10 single arm DB devils press 50#

Straight into

16min ygig

15 wallball 20#

Sled push down back 45#

Block 1: 5 rounds

Block 2: 5 rounds

Partner: Kai

7-16-21

Front squat

4 sets of 24x1 + 2 fr sq

115

135

165

195

12min cap

12 deadlift 135

9 bar facing burpees

6 front squat 135

Time: 9:10

All ub except transitions.

Did first round in 1:11.

Rest for 5min

Straight into

2 rounds w 5min rest

400m run

18 cal row

14 cal bike

R1: 4:10

R1: 4:06

7-13-21

Run 400mx5

Rest 90sec

1:39

1:36

1:35

1:35

1:33

20min amrap

50 wallball 20#

40 burpees

30 Alt single arm DB snatch 50#

20 cal bike

10 pass thru

Total: 255

Wb ub then 20 then 10s

Snatch as 10s in 1st round then 15 ub to end

7-11-21

Partner WOD

30min total amrap

15min amrap

Partner 1: max meters bike erg

Partner 2: 

Down/back sled push 45#

10 GHD

10 DB snatch 60#

Straight into 

15min amrap

P1: max cal rogue bike

P2:

4 Dball over shoulder 100#

200m run

10 dbl DB push press 60#

Part 1: 7,136m and 3.5 rounds

Part 2: 134 cals and 3 rounds

Partner: JB

7-9-21

Front squat

Build over 6 sets

1 at 24x1 + 1 fr sq

95

115

135

155

175

195

3 RM high hang snatch

155

Started falling backwards but caught myself for rep 3

Then drop to 65% and find 2 RM from mid thigh

175

Then 1 RM from ground

175 easy

Jumped to 195 and missed. Then missed 190 3x but was closer each rep.

40min amrap

1k ski

50cal bike

Every 5min start at zero:

50 DUs

10 t2b

5 ring muscle ups

Total: 1+610m ski

Did 1+70m in the first 20min. Only 540m in second 20min. Difference was transitions between skills slowed way down. 

DUs were 2 sets ub, 2 sets had 2 breaks, rest had 1.

All t2b ub.

Mu were ub, ub, the 3-2 the rest.

I did at least 70 m in every round of ski after the 20 minutes. My highest meter output was the last round from 35 to 40 minutes I hit 190 m.

7-6-21

Anna

You go I go

1 mile (as 400s)

90 box jump over 24/20"

80 kbs 1.5/1

70 burpees

60 wallball 20/14#

50 oh plate lunge return 25#

40 t2b

30 lb snatch 1.5/1

20 pull ups

1 mile (in 400s)

Time: 30:31

Partner: Kate

All my 400s were between 90-100sec

7-2-21

For time:

15 rope climb

50 bar facing burpee

50 clean and jerk 135#

50 GHD

50 wallball 20#

Time: 27:40

Rope climb in 5:22, hit 4 in first minute.

Bfb at 10:08

C&j at 19:35 singles as 10, 5, 5, 5, 10, 5s

GHD as 10 rest 30sec at 24:48

Wb as 20, 15, 15

6-30-21

Squat Snatch at 50-60%

6x4 + 8 db Russian kbs

95

95

115s

Used two 1 pood

30 sec every 3min for 10 rounds

Max cal rogue bike

26

20

15

15

13

13

13

15

12

19

Total: 161

6-29-21

Every 90 sec for 8 rounds

1 clean pull + 1 squat clean

135

145

155

165

175

185

195

205

215

TNG

Every 5min for 20min

15 thrusters 95#

15 box jump over 24"

Max burpees

Score is total burpees

Score: 114

Thrusters as 15 then 6-5-4

Bjo ub

Burpees as 50, 20, 20, 24

Stopped rounds 2 and 3 with 30 sec left

6-25-21

Deadlift % of 405 max

8x50

6x60

4x70

2x83

2x90

2x95

225

255

285

335

365

385 as 2 singles

Increased the 50 and 60% sets for easy plate math

2021 CrossFit Games Qualifier Event #2

For time:

50 double db s2o 50#

50 double db deadlift 50#

50 GHD

100 single db ohs 50#

50 GHD

50 dbl DB do 50#

50 dbl DB s2o 50#

Time: 27:35

I subbed 50 bb ohs cuz mobility isn't therefore db ohs

S2o as 25-13-12 in 1:53

Dl as 20-15-15 at 4:18

GHD end at 8:17 as 10s

Ohs as 15-20-15-15-20-15 at 15:00

GHD as 10-10-10-5-5-5-5 at 22:13

Dl as 20-10-10-10 at 23:38

S2o as 10-10-10-6-7-7 

Way too much rest

6-22-21

Squat clean 60-85%

5x3

185

185

195

195

205

Every 3min for 6 rounds

Bike 30cals

12 t2b

All t2b ub as 12 12 12 6 3 7

6-18-21

12min emom

1 hang squat snatch + 1 squat snatch at 75-80%

95

115

135

145

145

155

155

165

165

175

185 miss

75-80% is 155-160

Build to heavy

1 Snatch grip push press + 1 OHS

95

135

165

185

205

225

2 rounds

30 cal bike

15 hang power snatch 95

10 ring muscle ups

Rest 5min

R1: 2:58

Bike at 550 watts in 1:12, ub snatch at 1:55, 7 ub rmu

R2: 3:34

440 watts in 1:24, ub snatch at 2:30, 5 ub rmu

Went for max ub rmu instead of 10.

Back squat %

5x70

3x80

1x90

10x75

225 (this is really 75%)

245

275

225

6-16-21

Deadlift by % based off 450 max 🙄

8x50

6x60

4x70

2x80

2x90

225

275

315

365

405 (1)

Every 10min for 30min

12 DL 60% max (245)

20cal row

9 dl

20cal row

6 dl

20cal row

R1: 4:47 ub and cal/hr of 1340, 1240, 1225

R2: 5:10 ub and 1200s

R3: 5:33 ub and 1100s

6-15-21

Squat clean 12x1 every 90 sec, start at 60% and build

155

165

175

185

195

205

215

225

235

245

245

255 missed

Hit 235

Caught 245 2x easy but couldn't stand

Round Up

16min amrap

10 t2b

15 wallball 20#

20 DUs

Every 2min run 200m

Total: 7+7

JB changed wod from 200m to 100m after 2 runs.

I did 2 rounds in first 2 min.

tweaked calf on 3rd set of DUs.

changed run to 12cal bike until JB reduced to 100m then biked 6 cals

changed DUs to 5 cal ski

all t2b and wb ub

6-12-21

3 rounds for time:

33 wallball 30#

22 GHD

11 dball over shoulder 100#

Rest 2min

3 rounds for time:

22 t2b

11 Dball box step over 100#

Part 1 time: 18:01

Wb as 20-13, then 11s

Party time: 12:34

T2b as 11-6-4

Subbed 70# db for Dball step over

6-9-21

Deadlift at %

8x50

6x60

4x70

2x75

2x85

205

245

285

305

345

Every 2:30 for 4 rounds

20cal bike

15 bar facing burpees

Max dl 185, 225, 275, 315

Total: 18, 7, 5, 4

6-8-21

400m run

20 strict press 115

20 abmats situp

Rest to 5min mark

400m run

50 wallball 20

25 burpees

Rest to 10min mark

400m run

Max thrusters 115 til 15min mark

Score is thrusters

Total: 22

Runs were 1:29, 1:29, 2:04

Press as 10,5,5

Wb as 30,10,10

Burpees hit 13 at 10min

Thrusters as 5,5,5,7 with 20 sec rest each

6-6-21

Deadlift

8x50%

6x60%

4x70%

3x80% x3 sets

I worked the 8,6,4 off a projected 450 max. Ive never hit that, my life PR is 435. Those weights were 225, 275, 315. 

315 felt heavy and is likely 80% of my realistic current max 400-415 so I did that for the 80s.

4 rounds

Every 2:30

Row 500m

Max reps of dl 185, 225, 275, 315

Rest 90sec

15

11

6

3

6-4-21

Emom 12min

Squat Snatch 1 RM pause 2 inch below knee for 2sec before pull

135

145

155

165 miss

165

175 miss

175

185 missed 7x

5 rft

9 hang snatch 95

7 ohs

5 muscle ups

Rest 60sec

Times: 51, 54, 60, 91, 94 (9:50 total)

Mus as 5,5,5 then 3-2, 3-2

Back squat 

5 at 70%

3 at 80%

1 at 90%

10 at 70%

225

255

285

225

9min amrap

21 t2b

50ft hs walk

3 rope climbs

R: 2+16 t2b

T2b were ub, 8-7-6, 7-5-4

Hs walks weren't good. Did first round in 3 min. Had 2min left when I started last set t2b.

6-1-21

Every 2min for 16 min

2 clean lift off + 1 power clean

Build

135

155

185

205

215

225

235, missed clean

Every 2:30 for 15min

20 cal bike

5 hang clean

Start at 60% and build

135

145

155

165

175

185

5-30-21

8min cap

21 g2o 185#

21 ring muscle ups

Time: capped

Hit 15 of 17 attempted mu

Finished lift in 4:10 as singles. That was my best g2o technique ever.

Mu as 7, 5 , 2, miss, 1, miss

Granite Games

12min cap

18-15-12-9-6-3

Dbl DB thrusters 70#

200m run

There is no run after the set of 3 thrusters.

Time: 11:53

I did 50# thrusters.

Did 12-6, 8-4-3 (bitch), 7-5, 6-3, 6, 3

5-28-21

15min to find 1rm power snatch

Hit 185

Missed 195 out front

I think I could've hit it but the guys moved on in weight wo me

Unbroken complex

3 rounds 

12 ohs 95

9 hang snatch 95

60 DUs

Rest 90sec

1:25

1:31

1:27

Back squat

5x70%

3x80%

1x90%

10x70%

215, 240, 270, 215

For time

60 c2b

30 burpee box get over 46"

Time: 7:31

15, 10, 8, 9, 7, 6, 5

5-26-21

35 min cap

27-21-15-9

Row cals

Deadlift 185#

Time: 8:11

When finished, rest to 15:00 mark, then:

5 rounds

400m run

20 push ups

40 air squats

Time: 19:37

Dl as 15-12, 11-10, 8-7, 9

All runs 2min or less

Push ups as 10s until last 2rounds were 10-5-5 and 10-5-3-2

Squats as 40, 20-20, 20-20, 20-10-10, 40

5-25-21

Every 2 min for 16 min

Power clean 1.1

Do a rep, drop it, do a second rep without resting more than 10 sec

Build to 2RM for day

Hit 225 easily

Every 3 min for 15 min

20cal bike

10 thrusters 115#

All rounds had between 70 and 30 sec rest.

Thrusters all 6-4

Bike all 55-65 sec

5-21-21

Compare to 4-16-21

Every 90sec as long as u can

1 hang clean + 1 jerk

Once u reach max, hit 3 more reps at that weight

Climbed by 10s starting at 155

Hit 235 which is improvement from April 16th when I only hit the clean and not the jerk. Today I hit both. I dropped to 225 for the three heavy reps and hit all three easily. I used split jerk from 225 on.

For time:

21-15-9-6-3

Hspu

Front squat 155

Bar facing burpees

Time: 17:45

This was a 91sec PR from 4-16-21

Hspu as 15-6, 6-5-4, 5-4, 3-3, 3

Squats as 11-6-4, 8-7, 5-4, 6, 2-1

Every 30sec for 5 min

Interval 1: 1-2 strict ring muscle up

Interval 2: 10 lying t2b

5-19-21

A. Rogue bike and back squat alt 20min emom

Bike 15cals

Back squat 

Start at 60% and build

215

225

225

245

245

255

255

255

Skipped a min

Missed 275

B. Max S2O

30 sec max S2O at 70%

90 sec rest

30 sec max S2O at 60%

90 sec rest

30 sec max S2O at 50%

155 for 14

135 for 16

115 for 17

C. Teams of 2

100cal ski

100 wallball 30#

100cal row

100 deadlift 275

Time: 22:15

Ski in 12-15s

Wb 10s

Row 15,15,20,25,25

Dl JB did 16 then I did 6 then 5s 

Partner: jb

5-18-21

Every 2min for 36 minutes (6 rounds):

Interval 1: row 35cal

Interval 2: 10 burpee box jump over 24" + 6-8 bar muscle ups

Interval 3: 60 DUs + 12 front rack reverse lunge 135#

I did 2 full rounds as rx

Round 3-6 were:

30 cals

Bmu: 0, 4, 3, 3

Lunges: 6, 0, 6, 6

This was tough.

5-14-21

Clean and jerk 1 rep every 90 sec start at 60% max and build

135

155

165

185

195

205

215

225

235 missed

Teams of 2

4 rounds break up as needed

42 cal row

30 burpees over row

18 ground to overhead (135, 155, 165, 185)

6 rope sled drags 45#

Time: 45:58

Finished last clean and jerk at 38 minutes. On the last round we did handstand walks instead of sled pulls. I was happy with how I walked under shoulder fatigue. Was able to do half the distance before breaking.

I rode 22 cows each time. I did 20 of 30 burpees each time we split the cleans 5-5-4-4

5-12-21

Back squat

8x50%

6x60%

4x70%

2x75%

2x85%

1x90%

155, 185, 215, 235, 255, 275 no missed

For time:

100 wallball 20#

80cal row

60 t2b

40 hspu

20 burpee pull up

100ft hs walk

Time: 29:22

Wb ub in 3:30

Row at 1050 cal/hr in 4:40

T2b as 10,10,5s in 6:23

Hspu as 6,6,6,5,5,4,4,3,1

Burpee pull ups finished 12 at 25min

Hs walk terrible. Like 12 breaks

5-11-21

7 rounds for time

15 cal rogue bike

12 c2b

9 thruster 115#

Time: 23:26

C2b as 6-6 just to have a chance to breathe

Thrusters as 5-4 except set 7 I did 9.

5-9-21

Battle

12min amrap

2 wall walks

6 DB Pistons 50#

2 wall walks

6 DB Pistons

Piston: DB snatch into reverse lunge L leg then R leg is one rep. Do 6 reps with right arm, then wall walk, then 6 with left arm.

Score is total rounds and reps

Total: 54

3 rounds plus 2 ww and 4 R arm Pistons.

3x10 

Ring dips

3x10

Single arm on bent row

70#

5-7-21

CrossFit Games Age Group Qualifiers

20min cap

5 rounds

15 hspu

15 double db s2o 50#

15cal row

Time: 17:51

Hspu as 6-5-4

Db as 10-5

15min cap

75 power clean 135#

300 DUs

Time: 13:59

Cleans as 5 TNG every 30 sec

DUs as 25s

5-5-21

3 rounds for time:

400m run

50 air squats

5 squat cleans at 80%

Time: 18:56

Air squats ub

Cleans all singles at 195, no missed.

5-4-21

20min amrap

20 cal row

20 wallball 30#

20 burpees over rower

R: 4+25

First round ub then wb as 10s.

Finished 3 rounds at 13:08

5-2-21

Every 2min for 16min

1 hang power clean + power jerk

Build from 65%

135

155

165

175

185

195

205

225 missed

12 min cap

10-8-6-4-2 Cluster at 60,70,75,80,85%

135

155

175

185

195

Time: 11:52

Missed 2nd rep at 185 as only miss

3 rounds

10 t2b

10 push ups

Unbroken

4-30-21

Every 90 sec til u miss 2x

1 power clean + 2 front squat

225

Goal was 225. Hit it first try and felt good for the day.

25 min cap

For time:

60 burpee box jump over 24"

30 muscle ups

60 OHS 135#

30 muscle ups

Time: 25:00 had 5 mu into second set

Scaled mu sets to 15. Did first set as 6-5-4. Second set as 5.

Bbjo ub in 5:45

Ohs as 5s thru 30 then 8-8-7-7 in 14 min. Should've done 8-7s the whole way.

3 RM hang squat clean

Goal was 165

I hit 205.

4-28-21

For time:

42 cal bike

42 wallball 30#

30 cal

30 wb

18 cal

18 wb

Time: 12:17

Wb as 22-20, 18-12, 18

Avg watts 270

Rest 5 min then

For time:

1600m run on air runner

25 box jump overs 30"

50 alt DB snatch 50#

25 bjo

50 alt DB snatch

Time: 19:34

Run in 7:54

Bjo end at 10:14

Db snatch end at 14:10 as 30-10-10

Bjo end at 16:07

Db snatch end at 19:34 as 20-30

4-27-21

OHS

5x4 at 75%

135, 165, 185, 185, 185 

No missed

For time:

50 cal rogue bike buy in

50 thrusters 95#

40 abmats

30 kbs 53#

20 push ups

10 box jumps 30"

Time: 12:27

Bike in 2:31 with 420 watt avg

Thrusters as 10-10-7-8-6-5-4

Abmats ub

Kbs as 17-13

Push ups as 5s

Bj ub

Embarrassing that push ups aren't ub

4-23-21

Warm up

50cal ski in 2:35

Running clock

3 rounds

400m run

10 ohs 135#

Time: 7:56

At 15:00 into

4 legless rope climb

200 DUs

3 rope

150 DUs

2 rope

100 dus

Time: 14:59

Rope climbs all legless

DUs took way too long

4-21-21

20min alt emom

15 cal row

1 back squat

Start squat at 60% max and build across

All rows between 28 and 34 sec. Last was fastest.

Squat 135 155 175 195 215 215 235 235 235 255

30-25-20-15-10-5

Cal ski

Cal bike

Time: 15:04

4-20-21

Warm up

12min amrap

6 alt single arm devil press 35#

12 goblet squat 35#

200m run

R: 6+3

3 sets of

Every 2min for 3 rounds

3 cleans, 3 front squats @60% clean max 145#

2, 2 at 70% - 170#

1, 1 at 80% - 195

10-8-6-4-2

Ground to overhead 165#

Ring muscle ups

Time: 13:23

Wanted sub 10

Mu as 5-5, 5-3, 4-2, 2-2, 1-1 failed first try at #30

4-18-21

5 rounds

250m row

10 lateral burpee box jump overs

30 DUs

Time: 13:15

Every 30 sec for 5 rounds

10 push ups

10-8-6

Single arm DB bench 50#

4-16-21

Every 90 sec for as long as possible

1 hang clean and jerk

Built from 95

Hit 235 clean but not jerk

Hit 225

21-15-9-6-3

Hspu

Front squat 155

Bar facing burpees

Time: 19:16

Hspu as 12-9, 8-7, 6-3, 6, 3

Fs 11-6-4, 8-7, 9, 6, 3

20min emom

40 sec each

Wall sit

GHD

Strict pull ups

Straight arm banded pull downs

30 sec accumulated ring l sit

GHD 15s

Pull ups 12 then 10s

4-14-21

Superset

5x4

Half kneeling BB strict press 65%

5x5 each arm single db bent row

100 and 80

For time:

1 mile run

40 pull ups

400m run

100 air squats

800m run

80 abmats

Time: 22:05

Mile in 6:59

Pull ups in 10s

Squats as 25-25-10s

Abmats ub

4-13-21

OHS

10x3 on minute

All at 165

20min emom

10 cal row

5 power snatch 95

Held for 5 rounds then amrap

Got 14 rounds

Was partnered with Brantley. She started on rower and I went immediately after her.

4-11-21

9-6-3

Clean and jerk 155#

Burpee box jump over 30"

Time: 4:07

All singles

40min cap

Amrap until 10K

3 min rogue bike

1 round:

5 strict pull ups

1 lap sled push w/55#

5 banded tricep push downs

Time: 23:48

Took 13min on bike.

Was 207 cals

Avg 267 watts and 68 rpm

4-9-21

Wallball PR: 120 ub

For time:

120 wb 20#

120 cal row

Time: 11:29

Wb ub in 4:09. I felt good and wanted to hold on for an ub Karen but didn't want to lose the lead.

Row in 7:29 at about 1,000 avg.

7min cap

9-6-3

Snatch 155#

Burpee box jump over 30"

Time: 3:58

I did snatch weight lower cuz I'm working back. Did 95, 115, 135. Should've done 135 in hindsight.

Partner wod

100cal ski for time

Amrap 

30 dus

10 slamball 50#

Switch every round

Time: 5:18

4-7-21

1 RM strict press

155

Missed 165

This is Sparta!

1 mile run

150 wall all 20#

1 mile run

Time: 24:23

First mile 7:01, second 8:08

Wb as 20, 15s thru 110, 10s til 150. Wb took longer than I wanted.

4-6-21

3 RM OHS

185

Prob had 205 but ran out of time

20min cap

4 rounds

12 cal bike

10 SDHP

200m ski

Straight into

4 rounds

200m run

20 ft hs walk

10 c2b

Time: 18:16

Part 1: 9:01

Part 2 : 9:15

All ub

4-2-21

10 round partner YGIG

12 cal bike

4 clusters 95#

12 box jump over 24"

Times: 1:15, 1:16, 1:30, 1:49, 1:44

Did 115# for rounds 2+3

Chest and legs were smoked. The road back is long.

5 rounds for time

5 deadlift 225

30ft ha walk

200m run

Time: 13:53

This was the best hs walk I've done in a while

3-30-21

500m row in 1:50.3

5min airdyne

30 sec at 50rpm

30 sec at 67 rpm

3 rounds

10 strict pull ups

10 single arm DB bench on wall all each arm 50#

5min airdyne 30/30

500m row in 1:49.2

3-28-21

SWAT

3x8 min amrap:

1 plate push down 

20 push ups

10 wall all 20#

R: 4+1 plate push

Rest 2min

10 cal row

8 box jump 24"

8 single arm DB thruster 50#

R: 4+10cals

Rest 2min

8 cal bike

8 s2o 95#

8 burpees

R: 4

3-26-21

Open 21.3

Tiebreak 1: 2:46

Tiebreak 2: 8:50

Total: 8 bar muscle ups

Front squat 15, 15, 8-7

T2b 15-15

C2b 10-5-5-5-5

Bmu 4-3-1 and 1 miss

Thrusters 8-7, 8-7

C2b were harder than I planned.

My goal was to have 3 minutes for mu and I had 4 mins. My legs were so sore. I stood there for 1 min then did 4 then stood 1 min then 3-1-miss.

I laid there for 2min the hit the complex at 145 and 185.

Complex: 1 each of deadlift, power clean, hang clean, jerk.

I'm out of shape due to only working out 1x a week for the past 4 weeks due to tweak, stomach bug, and tweak.

I bet I would've finished the mu if I'd done this WOD a month ago.

3-19-21

Open 21.2 is 17.1

Time: capped.

Had 5 bbjo left

This was worse than 2-17 when I PR'd by 1:08 at 18:27.

I've been out with a virus the past 10 days. Tweaked my right SIJ in warm ups doing kbs. Didn't feel back in word, breathing was bad tho.

Had to stop on bbjo a couple times.

Db snatch were 10,20,20-10,20-10-10,10s

3-16-21

Open 21.1

Total: 283

62 dus in 120

I've been out sick for a week. I was 80% max. But I was tired of sitting home. Double unders were fine. I'd need to do better on the muscular endurance for the wall walks. Was pretty solid in holding sets of three.

3-9-21

3 rounds

3 squat clean 155

50 dus

Time: 3:03, dus ub

12min amrap

2, 4, 6...

Deadlift 155

S2o 155

100m run

Total: 112

8 s2o into 14 set. Ub thru 12 set s2o.

Run counts as 1 rep

3-5-21

5min amrap (ascend by 3s)

3 powersnatch 135

3 bar facing burpees

R: 7 burpees of 12

Rest 5 min

7min amrap (ascemd by 3s)

3 powerclean 185

3 ring dips

R: 5 cleans of 15

Back squat 5x1

205 

235

265

295

305 (fail)

12min emom

Bike 12cals

SA DB ovr walk lunge x12 w 50#

Handstand walk 25 feet

Handstand walk was best in a while

First round ub

2nd round 22 and 3

3rd round bad, 5 breaks

4th round 3 breaks and caught one person

Db ovr ub

3-2-21

Squat Clean 60-80%

7x1

135

155

155

185

185

205

205

15min cap

50 hspu

40 box jumps

30 t2b

20 wallball 20#

10 kbs 53#

800m run

Time: 13:30

Hspu goal was 5min. I failed the last rep at 4:59. So took 5:15 as 12,10,8,5,5,5,3,1,1. Did 30 in 2 min then 20 took 3min.

Bj ub

T2b as 15-8-7

Wb ub

Kbs ub

800 in 3:47

2-28-21

For time:

75 single arm alt DB snatch 50#

75 burpee box jump overs 24"

75 SA alt DB snatch 50#

800m run

Time: 23:26

First 75 snatch ub in 3:32

Bbjo in 9:48

Second snatch in 5:10 as 15s

800m in 3:56

2-26-21

10 rds YGIG

5 powerclean 185

10 bar facing burpees

15 pistols

1:33 1:32 1:26 1:24 1:16

10 rounds YGIG

15 cal bike

5 Back squat 225

Bikes at 75 rpm/484 watts

Squats were rep, breath, rep

3 rft

5 Ring muscle ups

15 wallball 30#

15 GHD

400m run

Time: 13:08

2-23-21

5 rounds

10min cap

100m run

2 squat cleans build to heavy

165 tng

185 

185

205

205 

Time: 6:31

25min cap

Max cal rogue bike in 5min

50 box jumps

800m run

25 bj

400m run

Max cal bike for 5 min

Score is time minus 1 sec for every cal

87 cal first 5min

67 cal 2nd 5 min

Total 154

19:55 minus 154 sec = 17:21

All ub

Biked 30 on 30 off

Fin 50 bj at 7:39

Fin 25 bj at 11:55

2-21-21

Buy in:

50 cal bike

3 trip empty sled push

3 rounds

15 yd hs walk

20 SA DB Thrusters 60#

15 ub T2b

Buy out:

50 cal bike

3 trip sled push

Time: 26:48

First bike in 2:30, second in 4:07

Thrusters in 5s

2-19-21

Primer

3 rft

18 squat drops

12 single arm kb snatch (6ea)

6 lateral burpees over kb

Time: 5:00

Partner YGIG

6 rounds

R 1-3: 10 powersnatch 95#, 12 bar facing burpee

R 4-6: 10 bar muscle up, 12 BFB

Time: 17:08

Partner: Cole

Bmu as 10, then 6-4s

Back squat

5x135

3x185

3x205

1x245

1x265

1x285 fail

1x285

2-17-21

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Time: 18:27

PR by 1:08

Ub thru 30 set then snatches in 10s. Restbetween was too long on 50 set. Last set bbjo were 6 sec reps.

Partner YGIG, 2:00on/off

10 rounds

60 yd sled

200m run

Max rep GHD

R1: 18

R2: 11

R3: 13

2-14-21

Teams of 3

50min cap

6000m ski

90 snatch 135#

450 wallball 20#

90 clean and jerk 135#

We had 8 c&j left at cap

At 50min take 10min to hot squat clean max

235

Partners: JB and Adam

2-12-21

Warm up

5min emom

5 bb thruster

7 box jumps

A1: clean pulls 4x2

205 205 205 225

A2: bb z press

115 115 115 115

Giant emom

0-3 heavy thruster x1

135 155 155 175

5-8 squat clean

185 205 225 225

10-13 front squatx1

225 225 225 245

Partner wod

10 rounds YGIG

8 hang powerclean + 8 push jerk + 8 front squat 95#

Run 200m

4+4+4 135#

This was ub.

2:02

2:16

2:19

2:23

2:24

2-10-21

6 rounds of work every 3 min

150m run

25' handstand walk

150m run

25' hs walk

Finished all in 2:10-15

8 min amrap

10 single arm devils press 50#

10 burpee box jump ovet 24"

R: 4

Rest 2 min

8min amrap

4 hspu

8 pistols

30 DUs

R: 5

2-9-21

Warm up

Bb clean complex

4 rounds with 1 min rest between:

4 rope climbs, 5 squat cleans 60%

3 RC, 4 SC

2, 3

1,2

R1: 1:03 at 145

R2: 0:57 at 165

R3: 0:42 at 175

R4: 0:15 at 185

Time with rest: 6:35

Open 12.3

18min amrap

15 box jump 24"

12 push press 115#

9 t2b

R: 10+5

Ub thru 6 rd then t2b as 5-4.

First 5 rd in 7:48

2-7-21

400m ski

1 trip plate push

40 kbs 53#

400 m ski

1 trip plate push

40 burpees

400m ski

1 trip plate push

40 abmat situps

400 m ski

1 trip plate push

40 deadlift 135#

400m ski

1 trip plate push

40 box jumps

Time: 23:01

Kbs, burpees, and situps ub. Dl as 10s. BJ took short rest at 20.

2-5-21

A1: pocket snatch 4x3

75 95 115 135 

A2: snatch grip jerk 4x1

135 165 185 205

B: 3 position squat snatch

6 sets

115 135 145 155 165 165

C: 3 squat snatch heavy

165 175 185 miss 175 185 make

9 min cap

7 rounds

5 thruster 135

3 bar facing burpees

1 bar muscle up

Time left amrap clean and jerk

Total: 8 c&j

Finished 7 rd in 7:48. Thrusters ub but slow in rd 6 & 7.

2-2-21

Dole

30 clean and jerk for time at 65-75% 1rm squat clean

4 bar facing burrpees top min

155

Time: 4:43

11-5-5-5-4

Aha

4 rounds

18min cap

25 cal ski

15 thrusters 95

10 t2b

ski at 1050 cal/hr for 3 rds then 940 for last

thrusters 15 then 8-7s

t2b ub

1-31-21

21 min cap

Every 3 min ski 24/18 cals

Amrap devils press 45#

Start w ski

Total: 62 devils press as 12-10-8-8-7-8-9

1-29-21

Snatch complex

1 power, 2 hang power, 2 ohs

5 sets work every 90sec

95 115 115 135 145

Death Star

Teams of 3

Run 2 miles

Row 2 miles

1 person working

Other 2 people, you go i go:

Amrap

15 rope climbs

30 dball over shoulder 150#

60 dball walking lunge 100#

Score is time to complete run/row

Time: 27:49

Rounds: 2+36 lunges

Gary, Derek, and I beat Jmar, Austin, and JB.

Front Squat

4x1

185 205 225 235 245 255 (fail)

1-27-21

For time:

3 rounds

Row 1000m

10 burpees over rower

Time: 13:09

Pace: 1:52.8

1-24-21

8min cap

20 clean and jerk 165#

40 bar facing burpees

Break up however you want

Time: 5:45

Did 5 c&j and 10 burpees across

Partner WOD

20min cap

2 rounds:

Buy In: Down back sled push 305#

50 wallball 20#

25 DUs

40 wb

30 dus

30 wb

35 dus

20 wb

40 dus

10 wb

45 dus

Buy Out: 100 yd hs walk

Each round includes the buy in/out.

Each partner must do all dus, one person at a time.

Partner: Gary

At cap we were 30 dus into first set of 40 dus on 2nd round.

We finished at 25:43

1-22-21

Warm up

2 rounds

10 Plate overhead squat 25#

Dbl arm kb oh walk x40 yds 35#

Ski 200m

5 rounds

Work every 90sec

1 powersnatch

2 hang powersnatch

1 ohs

95, 115, 135, 145, 155

Missed first hang at 155

Partner wod

Dooku

100cal bike

100 yd hs walk

20 back squat 225

30 bar muscle up

20 squat

100yd hs walk

100 cal bike

Time: 32:43

Partner: JB

I did 26 bmu

Squats in 5s

5 rounds

400m run

10 single arm db box step up 50#

10 single arm db overhead walking lunges 35#

40sec plank hold

Time: 20:07

1-20-21

4 rounds 

15cal bike

15 single arm db thruster 50#

15 burpee box jump over

Rest 90sec

R1: 2:28 ub

R2: 2:54, thruster 8-7

R3: 3:15 as 8-7 thruster

R4: 4:03, 7-8

10 rounds you go i go

10 yd shuttle runx10

1 large set ring muscle up

MU as 6,8,6,6,6

1-19-21

50-40-30 cal rogue bike

15-10-5 squat snatch 115, 135,155

Time: 23:17

15 ub

10 had 2 misses

5 had 6 misses

Strict press

5x95, 95, 115, 135, 155(1)

Side plank 30sec per side

1-15-21

Beskar

Partner wod

For time:

1 mile run

50 clean and jerk 115#

100 pull ups

100 cal bike

100 push ups

50 c&j

1 mile run

Time: 42:29

Partner: Austin

Front squat

8x1 every 90 sec

185

205

215

225

235

235

245

235

245

1-13-21

4 rounds:

15 cal row

90 DUs

Rest 4min

R1: 1:34, DUs broke at 48 and 82

R2: 1:26 ub

R3: 1:24 ub

R4: 1:25 ub

All rows under 30 sec at 2200-2300 cal/hr

3 rounds:

15-12-9

Box Jump 24"

Push press 105#

Rest 2min

Goal sub 3min per

R1: 2:33 ub

R2: 2:54 ub

R3: 3:31 as 11-4, 7-5, 5-4 s2o

1-10-21

5 rounds

20 cal bike

15 GHD

10 deadlift 185#

5 powerclean 185#

Rest 3 min

R1: 2:08

R2: 2:37

R3: 2:57

R4: 3:06

R5: 4:46

There were 3 of us starting 1 min apart. My last set was so long because I got to the cleans and failed 1 rep then hit 2 before the next guy caught me

 So I let him do his DL and cleans before I hit my last 3 reps.

1-8-21

3 sets, work every 4 min:

12 cal bike

5 powersnatch at 135 straight into 3 at 155

I had one miss at 155 each set 

Times were 2:28, 2:31, 2:32

For time: 

Boonta Eve

400m run

3/3, 6/6...15/15 thruster, c2b

800m run

15/15...3/3 thruster, c2b 

400m run

Time: 26:06

Ub except 12 and 15s

12s were 6-6 and 7-5

15s were 8-7 and 10-5

Breathing was tough

Thrusters at 95

1-6-21

Powersnatch

5x95

3x115 for 2 sets

3x135 for 2 sets

3x155 for 2 sets

All tng

For time:

25 cal bike

20 single arm db hang powersnatch 50#

15 burpee to 6" target

10 single arm devil press

15 burpee to target

20 sa db hps

25 cal bike

Goal was 8min

Time: 6:49

1st bike in 1:02

2nd bike in 1:14

1-3-21

Partner wod

33min amrap

70 synchronized wallball 20#

6 rounds DT 145#

50 sync wb

4 rounds DT 175#

30 sync wb

2 rounds DT 205#

Split DT rounds evenly

Time: cap, I had 1 hang clean and 6 s2o and JB had DT left in last round. I did 175, no way i could do 205 in time.