150806 Invictus: CrossFit Games Open 15.5

Warm up:
5 min DROMs
shoulder pass throughs
10 stick overhead squats

WOD:
15.5
For time:
27 cal row (Airdyne)
27 Thrusters #95
21 cal
21 Thrusters
15 cal
15 Thrusters
9 cal
9 Thrusters
Time: 18:22

150722 CF Open 15.4 Scaled

Warm up:
5 min AirDyne
5 min DROMs

15.4
AMRAP8
10 #95 Push-press
10 #115 Clean
Score: 2 rounds + 1 PP

150701 15.3 Open Workout (scaled)

Warm up:
5 min DROMs
100 jump ropes

WOD:
AMRAP 14
50 wall balls
200 single unders
Score: 2 rounds + 50 wall balls

150608 CF Open 15.2 (scaled)

Warm up:
5 min DROMs
2 min jump rope

Conditioning:
0:00 - 3:00
2 rounds of:
6 overhead squats (85)
6 pull-ups
3:00 - 6:00
2 rounds of:
8 OHS
8 PU
6:00 - 9:00
10 OHS
10 PU
Continue pattern until you cannot complete both rounds in 3:00.
Score: round 12; 12 OHS + 6 PU

150524 Invictus

Warm up:
5 min DROMs
2 min jump rope
1 x 10 banded crossovers


CrossFit Games Open 15.1 - Scaled Division
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85/55 lbs)
5 snatches*(85/55 lbs)
*ground-to-overhead allowed When the clock hits 9:00…
Score: 2 rounds + 15 + 10 

Against a 6-minute running clock, find your 1-RM Clean and Jerk
165#

Then...
3mi training run

Then...
200m 65/55 farmers carries

140302 5/3/1 Shoulder Press (deload)

C1W4D1

Warm up:
5 min Airdyne
5 min DROMs
GHR sit-ups 3 x 10

Strength:
Shoulder Press 5-5-5
5 x 40% (55#)
5 x 50% (70#)
5 x 60% (85#) 

Assistance:
CF Open 14.1
10 min AMRAP of:
30 Double Unders
15 75# GTO
Score: 171

130407 CrossFit Open 13.5

Buy in:
3 min Airdyne
Burgener warm-up w/ 65#
4 rounds of:
3 Thrusters (100#)
2 pull-ups

Metcon:
CrossFit Open 13.5
4 minute AMRAP of:
15 Thrusters (100#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
Score: 58 reps

Cash out:
15-12-9
Power Snatch @ 100#
GHD Sit-ups
Time: 7:07

130325 CrossFit Open 13.3

Buy in:
5 min Airdyne
35# Goblet squat x 20
35# KBS x 20 x 3
35# Turkish get-up

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
Score: 201

Cash out:
5 min Airdyne

A little late posting results. Have been on the road the last few days traveling with the family to Florida.

130317 CrossFit Open 13.2

Buy in:
2 min Airdyne
Shoulder pass throughs
95# x 5 x 3 High Hang Snatch
Step up practice

Metcon:
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Score: 234

Cash Out:
Bike ride 21.6 mi.

130310 CrossFit Open 13.1

Movement prep for 13.1
1) Every 30 seconds for 2 minutes (10 total reps): 1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)
2) Every minute on the minute for 2 minutes (6 total reps): 1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)
3) Every 10 seconds for 1 minute (14 total reps): 2 Burpees (13.1 standard) as fast as possible

2013 CFG Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
Score: 115

Thought I'd at least get to the 165 bar. Yeah right. Didn't think snatching 135 after 70 burpees was going to be that tough. I am an idiot.

Later in the day...
Skill work:
Snatch 2 EMOM10 95 --> 125
Clean & Jerk 2 EMOM10 125 --> 145

GHD Sit-ups 3 x 10

Kipping pull-up practice 4 x 6

120403 Open WOD 12.5

Buy in:
5 min jump rope
5 min DROMs
Shoulder mob

Strength/Skill:
1) 5X2 Snatch From Blocks (just below knee) @ 75% (#95) – rest 75 sec.
2) 5X2 Clean From Blocks (just below knee) @ 75% (#135) – rest 75 sec.
3) 4X3 Heaving Snatch Balance – heavy but not max, rest (#95 x 2, #105 x 2) 75 sec.

Metcon:
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Total: 70