2016 Open - 16.1 plus Crash B's

Workout


16.1 Retest
20 AMRAP
25’-OH Walking Lunge 95/65
8-Bar Facing Burpees
25’-OH Walking Lunge 95/65
8- Chest to Bar Pull-ups

Pretty happy with how I did - 201 reps






















 After doing the Open WOD went to watch the CrashB's.   A great turnout from the Craic Community to cheer on Anthony, JR and Dave!

Open Chipper

15 Minute AMRAP

60 Calorie Row
50 TTB
40 WB, 20/14 (10’/9′ Targets)
30 Power Cleans, 135/95
20 Bar Muscle-Ups

Got 4 bar muscle-ups before I ran out of time

Annie

Skill Practice Warm Up: Spend 10 minutes practicing Double-unders.
Strength: Back Squat 5×5


WU - 135
185, 225, 225, 225, 225

Super Set: GHD Sit-up 5×5

Metabolic Conditioning: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders, Sit-ups

6:09

Slowsand

Strength: 5×3 Push Press – 3 of 14 (5 sets of 3 reps, same weight across, approximately 60% of Max

Warm-Up - 95,135

155,155,155,155,165

Super Set: 5×5 dumbbell lunge or split squat (5 sets of 5 reps, same weight across)

@45lb X 2

“Slowsand” : 400m plate carry run (Performance: 45lbs / Athletic: 25lbs* / Health: 10lbs),
then 4 rounds:
10 ring push ups
10 kb goblet squats (Performance: 53lbs )
Time - 5:48

“Divergent“

Power Snatch & OHS
1-1-1-1-1-1-1

135,135,135,135,135,135,1555


“Divergent“ 16 minute AMRAP (as many rounds as possible):

3 Squat Snatches (Power snatch to OHS acceptable) (Performance: 95lbs)
3 Overhead Squats (Performance: 95lbs
9 Chest-to-Bar Pull-Ups
40 Double Unders
100m Sprint
3 Squat Snatches (Same),
3 Overhead Squats (Same),
9 Chest-to-Bar Pull-Ups
40 Double Unders
100m Sprint
1 Minute Rest

3 rounds

Calorie Row & C&J

AMRAP 3 - 30/20 Calorie Row, AMRAP CJ (135/95)

AMRAP 3 - 30/20 Calorie Row, AMRAP CJ (155/105)

AMRAP 3 - 30/20 Calorie Row, AMRAP CJ (185/135)

AMRAP 3 - 30/20 Calorie Row, AMRAP CJ (205/145)

Rest 3:00 between AMRAP’s

Rd 1 - 8
Rd 2 - 7
Rd 3 - 5
Rd 4 - 3

Mount Olympus Aphrodite Redoux

Given I really botched this thing up last time that I did it I had to try again.   Just me Tom and Ned Gormley getting after it.   Tom opted for what I thought was an even worse workout which is the Front Squats and Pullups - that was one that was going to go for high reps for sure.

Aphrodite (Immortal Version)    (Demigod was C2B)  (Mortal was Straight Pullups)

With A Running Clock...
Every 3 Minutes You Go Until You FAIL To Complete The Work Required Within The Section
[0-3]
Complete 2 Rounds
6 Front Squat @ 135/75
3 Muscle Ups
[3-6]
Complete 2 Rounds
8 Front Squat @ 135/75
4 Muscle Ups
[6-9]
Complete 2 Rounds
10 Front Squat @ 135/75
5 Muscle Ups
And So On Until You FAIL to get in all the work within the 3 minute section
Each NEW 3 Minute Section
***Add 1 Muscle Up
***Add 2 Front Squats

This went much better this time! Didnt have problems with the clock at all.

Rd 1 -  18 reps
Rd 2 -  24 reps
Rd 3 - 30 reps
Rd 4 - 1 Round plus 6 = 24

Total Reps = 96

OHS & Couplet WOD

A) OHS
3-3-3-3-3 +



95,135,155,175

B) 4 Rounds for Time:
8- Thrusters 95/65
8- Toes to Bar
(10 min Time Cap)

3:01

Crossfit Hollywood

7 min AMRAP:

3 power clean 135/95
3 toes to bar
6 power clean
6 toes to bar
9 power clean
9 toes to bar

etc..

Crossfit Hollywood - what might have been the best warm up ever.   3 different sets of different movements.   

Beller went first and set the pace.  

Felt good on my pace and workout.  Got thru round of 15 and the did 14 of 18 cleans

102.

Misfire on Aphrodite

Aphrodite wods announced at midnight on Valentine's day with a week to get the workout in.  This is a bit problematic given my travel schedule this week so I decided to get it in this morning at Open gym at Craicwood.  

Actually 15 + 12 in round 3

Good warm-up through the body weight movements. 

Set up the station - get the iphone set-up - start the clock and start the first round.  Good so far.  The next thing I know the clock stops.  Damn 1 round done and now I have to start over.

Ok figure the clock out and start again.   Going well and then the stupid clock stops again.  WTF!

Round 1 -
Complete 2 Rounds
6 Front Squat @ 135/75
3 Muscle Ups

Done! 18 reps

Round 2
Complete 2 Rounds
8 Front Squat @ 135/75
4 Muscle Ups

Done!  24 reps

Round 3

Complete 2 Rounds
10 Front Squat @ 135/75
5 Muscle Ups

1 Round plus 12 reps

27 reps

Total reps - 69 reps
 

Addict Class Appearance

Great to join the Addicts - especially nice to train with Jack its been way too long.  

A) For Time:
50- Burpees
40- Box Jumps 24/20”
30- Deadlifts 225/155
20- HSPUs did them strict
25- Burpees
20- Box Jumps
15- Deadlifts 275/185
10- HSPUs did them strict






Time - 15:11


B) ME Strict into MA Kipping Handstand Pushups
Rest 3:00
x3
+
12 strict
12 strict
8 strict

Really need to work on this kipping thing

C) ME HS Walk

Pretty good for me -

15ft and then 29 feet

Double 12 minutes or so WODs

Gym was wicked cold when I started

Wod 1
For time: 50 Calorie Row
40 Deads, 175/125  Did 225lbs
30 Box Jumps, 24/20
20 Front Squats, 175/125

This was harder than I expected it to be. Especially the Deadlifts after the row.  Box jumps were fine.  Went 15 - 5 on Front Squarts

12:36

Wod 2
21-18-15-12 Reps   Ended up doing 21-18-15-12-9-6-3 for time of:
Cals on Airdyne
KBS, 70/53


12:41

Row sit thrust

The For Time:

Row 1000m
25 abmat Situps with trunk twist
21 Thrusters @115
Row 750m
25 Situps with trunk twist
15 Thrusters
Row 500m
25 Situps with trunk twist
9 Thrusters

Time- 19:33

Back At it

Lots of off days this week due to travel.  Got my 100 body-weight movements done so that was quickly.   That said happy to get back in the gym.

A) For Time:  40 Burpees
30 Box Jumps 24/20
20 Deadlifts 185/135
10 HSPU
(10 min Time Cap)

*Rest 10 Minutes
+

Round 1 5:29 



B) For Time:
20 Burpees
15 Box Jumps 24/20
10 Deadlifts 225/155
5 HSPU
(5 min Time Cap)

Round 2 - 2:18

Snatch & go and Snatch

A) Snatch + Hang Snatch Practice (15-20 minutes) +
B) 8 AMRAP
100- DUs
50- Wallballs 20/14
25- Cal Row

1 Round 49 reps

+
Right into: 6 mins to establish a Max Snatch + Hang Snatch

1 -135
2 -155
3 -165

12.3 One more time

Dennis and I went after 12.3 again. I paced this as much as possible.

CF Open WOD 12.3

AMRAP in 18 minutes:
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes To Bar

7 Rounds plus 20

Long EMOM

Warm Up -
Hollow Holds/Supermans Tabata
3 rounds
15 KBS
10 KBSquats
5  Mt Climbers


24 EMOM
1) 25-40- Double Unders
2) 10- Deadlifts 135/95
3) (5-8)- Kipping T2B
4) 7- Front squats 135/95

I scaled up to @155lbs

Kipping Dips and EMOM High Metobolic Rate

A) (3-10) Kipping Bar/Ring Dips x4
 Check the box



B) Every 6mins x4
15 Cals Row
25 Wallballs 20/15
50-Double Unders
(4 min cap each round)
*Rest remainder of round


Round 1 - 3:00
Round 2 - 3:09
Round 3 - 2:42
Round 4 - 2:24

Squat Clean Thruster and Fran like wod

A) Work to a heavy Squat Clean Thruster
+
95x(3)
115x(3)
135x(3)
155x(3)
175x(3)
195x(1)

 
B) 4 Rds For Time:
12- Pullups
6- Squat Clean thrusters
115/75
(12 min Cap)


Final TIme 8:25

Replay of 12.1 & 500m Hell

A) 7 AMRAP Burpees
+


110 reps
B) 500 m Row
Rest 4:00
x 3
*Negative Splits

Rd 1-  1:45.6
Rd 2 - 1:39.6
Rd 3 - 1:34.2