WOD

This is my fourth consecutive workout this week. It's my last full week at CrossFit Beat, so I wanted to get in as much as I could.

A) Press 3×5
12 min to a 5RM

55-55-60 (4)

B) 3 rounds for time of:
10 Burpees
Run 200m
30 Walking Lunge Steps

9:11

WOD

A) Split Jerk Doubles (Week 2 of 5)
7 sets of 2 reps, sets across
Add 5-10# from last week

75# and it was ugly toward the end

B) Barbell Rollouts
3 sets of 6-8 reps

did 3 sets of 6 reps

WOD

A) For time:
5-4-3-2-1 Muscle-Ups
50-40-30-20-10 Double Unders

Did supported muscle ups, follow by practice getting into extended position on ring dip - jumping ring dip (which was not easy for me). 

6:41

I strung together 35 DUs in my first round...I need a lighter jumprope, as much as I love my thick Buddy Lee. My arms get tired!

B) For time:

Row 1000m

4:18.8 - average 500m split was 2:09. Stayed around 23 strokes per minute.

WOD

A) AMRAP in 12m of:
10m Bear Crawl
10m Walking Lunges
10m Burpee Broad Jumps

I completed 7 rounds. And I think I had a respiratory infection, to boot.

B) GHD Situps
4 sets of 8-12 reps
48 reps total

WOD

CrossFit Total
Back Squat 1RM, three attempts 135
Press 1RM, three attempts 70
Deadlift 1RM, three attempts 155 (failed twice at 170!)
360

WOD

7 rounds for time of:
7 Overhead Squats @ 115/75#
7 Ring Rows*
Run 200m
Subbed front squats for OHS due to continuing wrist pain in the OHS position. 55#
Ring rows were about a foot back from directly under rings.
17:02
Still getting over this awful cold, so my lungs were a little on fire today.

WOD

10 rounds for time of:
5 Toes to Bar
10 Wall Balls @ 20/14#
15 Double Unders
*compare to 11/23/15
Did knees to waist/sometimes chest / 10# wall balls.
14:59

WOD

A) Bench Press 3×5
10 min to a heavy set of 5

50-60-65

B) “Elizabeth”
21-15-9 reps for time of:
Power Cleans @ 135/95#
Ring Dips

55# and green band. Finished at 6:45.

CrossFit Open WOD 16.4

RX Division

AMRAP in 13m of:
55 Deadlifts @ 225/155#
55 Wall Balls @ 20/14# to 10’/9′
55 Calorie Row
55 Handstand Pushups

Scaled Division

AMRAP in 13m of:
55 Deadlifts @ 135/95#
55 Wall Balls @ 20/10# to 9′
55 Calorie Row
55 Hand Release Pushups

I did the scaled division and made it through 25 calories on the row, so my score was 135.

WOD

A) High Bar Back Squats 5×3
Add 5-10# from last Thursday, and use the same weight across in every set

115 all the way across

B) Hip Extensions
2 sets of 12-15 reps
Increase difficulty from prior weeks by adding reps or changing hand position

3 sets of 15 reps

WOD

A) Squat Clean Triples
20 min to a 3RM

65-70-75-80(1)-75

B) Double KB Lunges – Heavy
3 sets of 12 reps (alternating, 6 each leg)
*rest 2:00 between sets
**compare to 12/3/15 or 2/6/16

35# / 54# / 54#

WOD

AMRAP in 4m of:
3 Push Jerks @ 155/105#
6 Pullups

–Rest 2 min, then–

AMRAP in 4m of:
6 Hang Power Cleans @ 155/105#
6 Box Jumps @ 30/24″

–Rest 2 min, then–

AMRAP in 4m of:
12 Deadlifts @ 155/105#
6 Burpees

*score = total reps across all AMRAPs

65# / 20 inch box / blue and red bands on pullups

125 reps

WOD - CROSSFIT OPEN 16.3

My first ever CrossFit Open workout!

Open Workout 16.3

RX’d Division:

AMRAP in 7m of:
10 Power Snatches @ 75/55#
3 Bar Muscle-Ups

Scaled Division:

AMRAP in 7m of:
10 Power Snatches @ 45/35#
5 Jumping Chest-to-Bar Pullups

I did the scaled version and did 56 reps.

WOD

30 minutes to complete for load:
Press 3-3-3-3  45-55-60-65
Push Press 2-2-2-2 65-70-75-80
Push Jerk 1-1-1-1 80-85-85-85

WOD

A) High Bar Back Squats 5×3
Add 5-10# from last Thursday, and use the same weight across in every set

105#

B) Hip Extensions
2 sets of 12-15 reps

Did 2 sets of 15 reps.

WOD

A) Strict Press 3×5
10 min to a heavy set of 5

45-55-60

B) 6 rounds of:
40s – Max Row For Calories
40s – 20 Double-Unders + Max Wall Balls @ 20/14#

*rest 20s between exercises
**score = total calories rowed + total wall balls

My score was 91. I did 20 double unders every round except the second (only did 17) and used the 10# medicine ball. 

WOD

Clean & Jerk Triples
7 sets of 3 reps w/ a short reset between reps
Start light and work up in even increments
25 min to a heavy set of 3
55-60-65-70-75-5-75

WOD

“Shark Complex”
5 rounds for load of:
3 Power Snatches
6 OH Squats
9 Power Cleans
12 Front Squats
15 Deadlifts

*25 min to complete all 5 rounds, rest as needed between sets
*score = weight on bar
*round ends when the bar rests on the ground (a la the “Bear Complex”)
*named after Mason’s favorite animal

I used 45#. Did two rounds at the prescribed rep scheme (subbing back squats for OHSes due to wrist issues). Then did two rounds at 2, 4, 6, 8, 10 reps and doing hang power snatches and hang power cleans instead of full ones. :)

WOD

4 rounds for time of:
10 Push Press @ 95/65# (I did 55# - doubting that I'd make it the whole WOD at 55, but making it!!)
15 Pistol Squats (alternating) (I used green band)
Run 200m
14:51
Then I did 50 26# KB swings for the 10,000 KB swing challenge. Russian-style.

WOD

A) Weighted Ring Dips 4×3
10 min to a 3RM

I did mine on my heels.

B) 5 rounds for time of:
5 Front Squats @ 185/125#
10 Pullups

70# front squats and 7 pullups (1-blue and 1-red band) per round

6:00 flat