Strength

A1. Back Squat 3-3-3+
Rest :10
A2. Chins 3-3-3+
Rest 2:00

A1. BS 260 x 12
A2. 13 @ 0#

B1. Front Squat 10 reps x 5 sets @ 60%
Rest :10
B2. Pull Ups 15-20 reps unbroken x 5
Rest 3:00

B1. Unbroken each set
B2. 20 reps every set completed

Rest Day

rest

Team Competition "Tri County Shakedown"

WOD #1 “Walker Texas Ranger” – 20min Cutoff
4 Rope Climbs
200 Wall Ball Shots (20#/15#)
40 Muscle-Ups
200 Kettle Bell Swings (70#/53#)
4 Rope Climbs

WOD #2 “Denis Leary” -17min Cut Off
2 Clean & Jerks (145#/105#)
50 Double-Unders
4 Clean & Jerks (145#/105#)
50 Double-Unders
6 Clean & Jerks (145#/105#)
50 Double-Unders
8 Clean & Jerks (145#/105#)
50 Double-Unders
10 Clean & Jerks (145#/105#)
50 Double-Unders

Floater “Skid Mark” 7min Cut Off
Accumulate a team total 1 rep max dead lift.

Team WOD Gear 1: Finishes 2nd Overall!

Rest Day

rest

Rest Day

Work Capacity / Team Workout / Strength

Team "Nasty Girls"
For time: (Teams of 4)
75 Pistols
40 Power Cleans, 155 / 95
21 Muscle Ups

time: 5:00

Rest 5:00

5:00 to 1RM Thruster (from the ground)
Worked to 240# (PR)

Rest 5:00
5 Attempts per member @ AMRAP Pull Ups
40-32-20-18-17

Total: 127

5 Attempts @ 3RM OHS
205 x 3 (PR)

Rest 2 hours then:

Back Squat 5-5-5+ (5-3-1 cycle)
245# x 16 reps

Bulgarian Split Squat 5x7-9
Worked to 140# x 9 reps

Strength / Work Capacity

A. Press 5-5-5+ (5-3-1 cycle)
B. Ring Dips 5x5
C. 3 RFT
9x Hang power clean and push jerk (155),
25 Box jumps, 24"
50 Double unders

A. 115 x 10
B. 80# x 5
C. 7:12

Benchmark of Death "Miagi"

50 Deadlift 135/95 LB
50 DB KB Swings 24/16 KG
50 Pushups
50 CL/JK 135/95 LB
50 Pullups
50 Taters 24/16 KG
50 Box Jumps 24/20"
50 Wall Climbs
50 Knee to Elbows
50 Double Unders

Time: 49:48

Strength / Work Capacity / Team Workout

Push Press 5-5-5

185 - 195 - 200 (F)

Teams of 3:
75 Power Snatches 95/65
100 Wall Ball 20/14
10 Rope Climbs 15ft.

Time: 11:44

Rest Day

Work Capacity / Team Workout

Full Mission Profile:
Teams of 2:

Row 2k
5,000 pounds ground to shoulder
250 box jumps 24/20
100 kb swings 1.5 / 1 pood
50 cousins (deck squat to wall ball)20#
75 KTE
100 push ups
Run 400 forward
Run 400m backwards
250 double unders

Work Capacity

For time:
All with a (95/65#) bar complete:

50 Power Cleans

40 Front Squats

30 Push Jerks

20 Power Snatches

10 Burpee squat clean and jerks

500m Row

Time: 13:20

Work Capacity / Team Workout

Teams of 4 (2 men, 2 women)
For time:
250 Chest to Bar Pull Ups
250 KB Swings (53/35)
250 Double Unders
250 Overhead Squats

Time: 23:16

Rest Day

Strength / Work Capacity

Back Squat 5-5-5-5-5

255-260-265-270-275

Then:
1/3 Badger:
30 Squat Cleans (95)
30 Pull Ups
Run 800m

Time: 10:53

June 20 - June 25 Rest

Rest Day

CrossFit Games So-Cal Regionals Tomorrow!

Rest Day

Maintenance

Front Squat 3-2-1

Front Squat: 290# x 1

Push Press 3-3-3

Push Press: 205# x 3

3 Sets:
15 Pull Ups
Rest :90

6 Sets:
25 Double Unders
Rest :30

Rest Day

Work Capacity / Stamina

21-15-9 rep rounds for time of :
Deadlift (315)
Box Jump (30)

6:45

4 RFT:
Run 400m
15 Burpee Pull Ups
50 Double Unders

19:32

Benchmark "Amanda"

9-7-5 rep rounds of:
Muscle Up
Squat Snatch (135)

5:40

Rest Day

Work Capacity / Stamina

For Time:
30 Power Snatches (135)
30 Front Squats (135)
30 Power Cleans (135)
30 Burpees

11:42

Then:
3 RFT:
7 Deadlifts (315)
7 Box Jumps (30)

3:11

Strength / Work Capacity

Front Squat 5-5-5-5-5

225-235-245-255-260

For Time:
21 Ring Dips
20 Wall Ball (20)
10 Strict Pull Ups
15 Ring Dips
20 Wall Ball
10 Strict Pull Ups
9 Ring Dips
20 Wall Ball
10 Strict Pull Ups

Then:
AMRAP 6:00 Squat clean ladder 1-6

44 reps completed

Time: 6:22
Then:
3 sets:
Row 300m
10 Burpees
Rest 2:00

1:18
1:22
1:28

2 sets:
Row 300m
10 Box Jumps (30)
Rest 2:00

1:58
1:33

1 set:
Row 300m
10 Box Jumps (30)
100 Double Unders
2:54

Rest Day

Work Capacity

3 sets:
Run 400m
AMRAP HSPU
Rest 2:00

14-15-16

2 sets:
Run 400m
15 HSPU
Rest 2:00

Then:
3 sets:
3 Muscle Ups
6 KB Swing (70)
50 Double Unders
10 HSPU
Rest 3:00

Then:
3 sets:
Every 6:30 complete:
20 Pull ups
20 KB Swings (53)
20 Overhead Squats
All sets unbroken

Strength

Thruster Ladder (3 sets) rest 2:00 after each set
Every :30 1x Thruster
Ladder Starts 185 add 10lb. Until 225

Rest Day

Benchmark "Kalsu"

Top of every minute perform:
5 Burpees
Remaining amount of time in that minute complete:
AMRAP Thrusters (135lb.)
Time ends when 100 Thrusters are completed

Time: 23:41

Work Capacity / Stamina

4 RFT
11 Deadlifts, 315lb.
11 Box Jumps, 30"

Time: 9:00

Rest 10:00

4:00 AMRAP
3 Muscle Ups
10 Wall Ball, 20lb.
3:00 AMRAP
KB Swing, 53lb.
2:00 AMRAP
Double Unders
1:00 AMRAP
Burpees

1. 4+3
2. 56
3. 127
4. 21

Rest 6 hours

For Time:
Run 800m
20 HSPU
Row 400m
20 HSPU
Row 800m

Time: 14:26

Rest 10:00

5 RFT
7 DB Thrusters, 2x 40lb.
7 Ring Dips (1st rep muscle up)
7 Pull Ups
40 Double Unders

Time 8:15

Strength / Work Capacity / Stamina

Thruster Ladder 155# - 225#
1 Thruster every :30
Add 10lb. every completed thruster

Then:
Every 2:00 Perform:
2x Squat Clean Thrusters
Started @ 195 - Failed @ 215#

7 RFT:
3 Squat Cleans @ 205#
4 Box Jumps @ 30"
5 C2B Pull Ups
6 KB Swings @ 2pood

Time: 13:36

Rest 5 hours then:

3 RFT:
10 GHD Sit Ups
15 T2B
30 Double Unders

Time: 5:24

Rest Day

Work Capacity

AMRAP 20:00
2 Muscle Ups
4 Handstand Push Ups
8 Overhead Squats @ 115#

Rounds: 10

Rest 5:00

6 Sets:
1:00 Row @ 100%
1:00 Rest

HIghest Mtrs: 281
Lowest Mtrs: 251

Work Capacity / Stamina / Work Capacity

For time:
1k Run
30 HSPU
1k Row

Time: 12:05

Rest 7 hours then:

10-1 Ladder of:
315lb. Deadlift
Box Jump, 36"
Ring Push Up

Time: 14:24

Rest 5:00

5 Sets:
Every 2:30 perform:
10 Burpees
10 Toes to Bar
40 Double Unders

Strength / Work Capacity / Stamina

Thruster Ladder
:20 to perform the lift
:10 transition

Ladder 155-205 completed (added 10lb. every set)

Back Squat 3-3-2-2-1-1
Worked to 315#

Rest 4 hours then:

5 Rounds (Every 2:30 perform...)
200m Shuttle Run
15 Wall Ball, 20lb.
15 Pull Ups

Rest 5:00

Every minute on the minute for 15:00 perform:
2 Clean and Jerks, 185#
6 KB Swings, 2 pood

Benchmark "Amanda"

9-7-5 rep rounds for time:
Muscle Up
Squat Snatch @ 135#

Time: 6:14

Rest Day

Rest Day

Strength / Work Capacity

5 Sets:
10 Deadlifts
10 Box Jumps @ 30"
Rest 3:00

*Deadlift touch and go for speed and maximal weight
*Box Jumps touch and go for speed

1) 275
2) 295
3) 315
4) 325
5) 335

Rest 5:00

AMRAP 7:00
7 Toes to Bar
21 Double Unders

Rounds: 9+3

Work Capacity

Every minute on the minute for 10:00 complete:
5 Squat Clean Thrusters @ 135#

Rest 3:00

Every minute on the minute for 5:00 complete:
10 Chest to Bar Pull Ups

Rest 1:00

Every minute on the minute for 3:00 complete:
25 Sit Ups (hands on temples, feet anchored)

Strength / Stamina

A. Shoulder Press 5-5-5-5

Loads: 125-135-145(F)-140

B. For time:
30 HSPU
15 Muscle Ups
30 HSPU

Time: ?

Rest Day

Work Capacity

21-15-9
315lb. dead lift
30" Box Jump

Time: 10:24

Rest 6 hours then:

For time:
100 Pull Ups
100 KB Swings (53lb.)
100 Double Unders
100 Overhead Squats (95lb.)

Time: 23:02

Rest Day

Strength / Work Capacity

A. Work up to heavy Clean and Jerk
Worked to 255#

B. 6 Rounds of:
In 3 minutes complete a 400m run and then with the remaining time complete
AMRAP 3 Squat Clean Thruster (135) 10 Box jumps (24).
Rest 2 minutes. Score is max reps.

Reps: 164

Strength / Work Capacity

A1. Deadlift 3-3-3-3-3
Rest :30
A2. AMRAP HSPU
Rest 2:00

heaviest load: 395#
most HSPU: 15

B. 3 RFT:
10 Deadlifts @ 225#
Prowler Suicide @ 100#
5 Muscle Ups

Time: 15:20

Work Capacity

For time:
30 Back Squats @ 165
200 Double Unders

Time: 4:19

Rest 8:00 then:

3 RFT:
10 Burpees
15 Pull Ups
35 Double Unders

(all sets must be unbroken)

Time: 3:19

Rest Day

rest

Competition: NLI

Event #1
"Kanadian Killer"
1k Run
20 C2B Pull Ups
30 1 arm KB Clean and Jerk @ 70#
20 C2B Pull Ups
1k Run

Time: 9:18
1st place overall in this event

Event #2
4:00 to establish 1rm Overhead Squat
rest 2:00
4:00 AMRAP
Squat Cleans @ 95#

OHS: 225#
SQT Cleans: 45 reps

Floater:
200m Sandbag Carry @ 90#
rest 2:00
3 Rounds of:
10 Step Ups w/ sandbag
10 Push Ups (elevated)
10 Deadlifts @ 245#

Rest Day

Benchmark "Jeremy"

21-15-9
Overhead Squat 95#
Burpees

Time: 5:05

Rest Day

Work Capacity

5 Rounds for time of:
400m Run
10 Power Snatches @ 135#

Time: 13:25

Strength / Benchmark "Jackie"

Thruster 3-3-3-3-3

"Jackie"
1k Row
50 Thrusters @ 45#
30 Pull Ups

Time: 7:15

Rest Day

rest

CF Games Open 11.5

AMRAP 20:00
5 Power Cleans, 145#
10 Toes to Bar
15 Wall Ball shots, 20#

11+1 completed

Rest Day

Benchmark "Wittman"

Seven rounds of:

• 1.5 pood Kettlebell swing, 15 reps
• 95 pound Power clean, 15 reps
• 15 Box jumps, 24" box

Time: 16:49

CF Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

9+15

Work Capacity / Stamina

A. 7 RFT:
15 SDLHP (75)
12 Pistols (alternating)
9 HSPU

14:09

Rest 10:00

B. Top of every minute 5x Burpee
Remaining amount of time complete:
AMRAP Toes to Bar
Time ends when 100x toes to bar are completed

Rest 5:00

C. Top of every minute 5x Box Jump (30)
Remaining amount of time complete:
AMRAP Wall Ball (20)
Time ends when 100x wall ball are completed

Rest Day

Benchmark "Hammer"

CF Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

1 round + 24 reps

Rest Day

Rest Day

CF Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

1 round + 3 Burpees

Strength / Work Capacity / Stamina

A. Deadlift 3-3-3-3
A2. Handstand pushups amrap strict
B. 5 RFT
5 deadlift (275)
10 Burpees
C. AMRAP in 10 min.
5 Toes to Bar
5 ring dips
30 double unders

A. 375 - 385 - 405 - 405 x 2
A2. 6 - 16 - 13 - 11

B. 3:15

C. 10 + 5

Strength / Work Capacity

A. Back Squat w/ bands 10x3

Used red and blue bands w/ 2 knots each.
225# x 2

Rest as needed

B1. 40 unbroken wallballs x4
Rest 3:00
B2. 30 unbroken pullups x4 (subbed burpees)
Rest 3:00

Total time including rest: 33:30

Work Capacity

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Time: 9:49

CrossFit Games Open 11.3

AMRAP 5:00
Squat Clean, 165#
Jerk, 165#

26 + 1 clean

Strength / Work Capacity

A. Push Press 4-4-4-4

175-180-185-190

B. 3 Rounds of
15x Ring Dips
10x Power Clean and Jerk (135)

4:38

Rest 10:00

C. 3 Rounds of
350m Row
25 Wallball (20)
10 Burpees

11:32

Rest Day

CF Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Score: 13 + 14

Rest Day

Strength / Benchmark "Abbate"

Build to 1RM Clean and Jerk

Worked to 255# (PR)

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Time: 28:?

Work Capacity

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

11+12+5

Strength / Work Capacity

A. Shoulder Press 3-3-3-3
Rest 5:00
B. 3 sets:
AMRAP Shoulder to Overhead @ 135#
Rest 3:00
Score by total reps for all three sets

C. For Time:
70 Burpees
60 Sit Ups
50 KB Swing (blue)
40 Pull Ups
30 HSPU

A. 135 - 140 - 145 - 150
B. 16 - 14 - 15 = (45)
C. 15:52 rx

Strength / Work Capacity

A1. Front Squat 3-3-3-3
Rest :30
A2. AMRAP C2B Pull Up w/20# Vest
Rest 2:00

FS = 245 - 255 - 260 - 265
PU = 16 - 13 - 11 - 10

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Time: 19:12

Strength

A1) Overhead Squat 3-3-3-3
Rest :30
A2) AMRAP L - Pull Up
Rest 2:00

OHS: 175 - 185 - 200 - 215 x 2
LPU: 14 - 10 - 9 - 10

Rest 5:00

3 sets:
B1) AMRAP Back Squat @ 205#
Rest 1:00
B2) AMRAP Strict Pull Up
Rest 3:00

R1) 24 - 10
R2) 20 - 10
R3) 16 - 9

Work Capacity

4 RFT

20 Hang Squat Snatch @ 95#

20 Pull Ups

20 Burpees

Time: 21:44

Competition

Competed at the SoCal Elite @ CF South County

Place 3rd at the venue. Unknown overall in the SoCal Region

CF Games Open 11.1
AMRAP 10:00
30 Double Unders
15 Ground to Overhead @ 75#

Rounds: 7 + 30 + 7

Rest Day

rest

Rest Day

Work Capacity / Strength / Stamina

AMRAP 10:00 (Sectional WoD #1)
30 Double Unders
15 Power Snatches @ 75#

Rounds: 7 + 30 + 9

Rest 3 hours then:

A1) Back Squat 5-5-5-5
Rest :30
A2) Bar Dip 5-5-5-5
Rest 2:00

Worked to: 270# Back Squat - Failed @ 285# Rep 5
Worked to: 68#

C) 5 Rounds of: 1:00 Work 1:00 Rest:
Wall Ball @ 30#
Push Jerk @ 135#

Reps: 148

Stamina / Strength / Work Capacity

3 RFT:
10 Deadlifts @ 275#
10 Overhead Squats @ 115#

Time: 5:30

Rest 7 hours

A) Split Jerk 1-1-1
Worked to: 240#

B1) Front Squat 7-7-7
rest :10
B2) 3 Strict C2B Pull Ups, 4 Strict Pull Ups, 5 Kipping C2B Pull Ups

FS: 230#

Then:
4 RFT:
6 Unbroken HSPU
15 Unbroken KB Swing @ 70#
35 Unbroken Double Unders

Time: 5:57

Work Capacity

5 Clean and Jerk @ 185#
50 Double Unders
5 C&J
40 Double Unders
5 C&J
30 Double Unders
5 C&J
20 Double Unders
5 C&J
10 Double Unders

Time: 7:29

Rest Day

Rest Day

Work Capacity / Strength / Stamina

5 Rounds for time of:
5 Muscle Ups
10 Power Cleans @ 135#
200m Run

Time: 10:25

Rest 15:00

Then:
AMRAP 12:00
3 Bench Press @ 185#
5 Back Squats @ 225#

Rounds: 10

Rest 3 hours then:

5 Rounds for time of:
10 Overhead Squats @ 155#
:20 L-Sit
15 Chest to Bar Pull Ups

Time: 19:35

Rest Day

Work Capacity / Stamina

For time:
50 Box Jumps, 20"
5 Rope Climbs @ 15'
50 KB Swings @ 70#
50 Sit Ups
57 Hang Power Cleans @ 2x 35# DBs
Run 800m
50 Back Extentions

Then:
21-15-9
OHS @ 95#
SDHP @ 95#

Time: 4:21

Benchmark "Fran" / Work Capacity

"Fran"
21-15-9
95lb. Thruster
Pull Ups

Time: 2:25 (PR)

Rest 15:00

PART 1 (for time):

50 Wallballs (20#/14#) plus
3 ROUNDS:
30 Double Unders;
15 Toes to Bar;
10 Front Squats (135#/95#)

PLUS (IMMEDIATELY FOLLOWING)

PART 2 (max weight):

1 Rep Max Clean (3 MINUTE TIME LIMIT)

Part 1: 10:33

Part 2: 235#

Notes: I was fried after fran. I was exhausted after 10 wall balls...

Rest Day

Strength / Stamina / Work Capacity

15:00 to work to a Heavy Power Snatch
Worked to 170#

1-10 Ladder of Deadlift @ 245#
After each set of DL perform:
5 Muscle Ups
7 Burpees
10 Toes through Rings

Time: 32:04

Rest 5 Hours then:

3 RFT:
Run 400m
15 Squat Snatches @ 75#
9 HSPU

Time: 15:24

Strength

Front Squat 5-5-5

Rest :30

AMRAP Strict Pull Ups w/30# Vest

Rest :30

Shoulder Press 3-3-3

FS: 230 - 235 - 240

PU: 8-7-7

Press: 140-140 (fail rep 3) - 135

Work Capacity

For time:
21 Thrusters @ 95#
21 C2B Pull Ups
10 Clean and Jerk @ 135#
15 Thrusters
15 C2B Pull Ups
10 Clean and Jerk @ 135#
9 Thrusters
9 C2B Pull Ups
10 Clean and Jerk

Time: 9:14

Rest Day

rest

Strength / Work Capacity

Back Squat 5-4-3-2

Worked to 300# x 2 reps

Then:
20 Push Press 45#
50 Double Unders
50m Sprint
20 Burpees
50 Air Squats
Sprint
50 Air Squats
20 Burpees
Sprint
50 Double Unders
20 Push Press 45#

Time: ?

Rest Day