Power Snatch - KB - Box Jump

Buy In:
Press @ 75%, 5 x 4

WOD:
21-15-9
Power Snatch
KB
Box Jump

Cash Out:
Muscle Up 5x2

Results:
Buy In:
120lbs - this was fairly light, but that was the protocol for the day.  We should attempt 125 next time.

WOD:
65lb Snatch, 1.5 pood KB, 24 inch Box Jump
Finished 7:58

This WOD was right there as far as intensity.  It was not a killer WOD, but it wasn't easy.  The last round I felt it and pushed through.  The snatch maybe a little light, but my snatch still stinks, and I am not sure it got any better here.  Should do 75 lb next time to add intensity, I think that is doable without totally killing my already bad form.

Cash Out:
Did the muscle up progressions no problem, on a blue band.  I am feeling really good there.  I attempted a real muscle up and failed.  I am coming along, and it is only a matter of time.

SDHP - Pullups - HSPU

Buy In:
1 RM Deadlift

WOD:
3 Rounds
10 SDHP 95lb
10 Pullups
10 Handstand Pushup

Buy Out:
4 Rounds of 10 Virtual Shovel

Results:
Buy In:
Deadlift: 351 lbs.  That is definitely a new PR.  I am not sure I would have wanted to do much more, but it feels good to keep moving that Deadlift number up.  I am hoping to get 400 at some point this year.

WOD:
RX'd - Finished 5:11
The WOD was pretty easy.  I was surprised to get 10 straight on my first round of HSPU.  The bad part was the last round I got 4 and then all 1s, which sucked.  Pullups are where they are.  10 straight the first two rounds, broke the last round 5 and 5.

Cash Out:
No timed, I did this with the bar and 25lbs on one side.  If you move it is tiring, but I just shoveled a ton of snow yesterday, so this felt easy.

Row - Clean - Front Squat - Press

Buy In:
3 x 3 Front Squat 85%

WOD:
Row 500m
7 Power Clean
10 Front Squat
12 Press (any method you can to get the bar overhead)
Row 500m
7 Power Clean
10 Front Squat
12 Press
Row 500m

Cash Out:
Max Handstand Hold

Results:
Buy In;
3 x 3 Front Squat at 170lbs.  That felt about right, should push for 175 next time.

WOD:
Scale - 115lbs
Finished: 12:29
This was a very hard workout.  I moved at a decent pace through the first 2 500m, and the first round of 7,10,12.  The second round of 7,10,12 was really tough.  I moved through the power cleans, but the 10 front squats I was 4,4,2.  The 12 presses in the second round killed me.  I was 5,2,2,2,1, which killed my time.  To add insult to injury, the last 500m row sucked really bad, I had nothing left almost from the get go.

Thoroughly enjoyed this workout, it was really challenging, took me way outside of my comfort zone.  Next time, pace a little slower on the row (the first Row I finished 1:45), keep it around 1:55.  That should help.  We should be able to finish this sub-12.

Cash Out:
The first handstand, I was able to hold for about 4 seconds pushing off the wall.  The second one I just kept my feet on the wall, and held it for about 38 seconds.

Burpees - Clean and Jerk - Situps

Buy-in:
5x3 Back Squat

WOD:
50 Burpees Then
3 Rounds
7 Clean and Jerk @ 60%
10 Situps

Results:
Buy-in:
Did 205lbs for the back squat on all sets.  I will shoot for 210 next time, hopefully I will have better shoes then.

WOD:
Clean and Jerk - 95lbs
Finished 6:43
I killed this one, I don't know what got into me today, but I worked quickly through the burpees and the situps.  Almost felt like I could have done another 50 burpees no problem.  I did take my time a little through the Clean and Jerk, concentrating on my jerk form.  If I wasn't consciously working on that, my time would have been sub-6.  The WOD was easier than I though it would be.

Back Squat - Row

Buy In:
5 x 3 Clean and Jerk 85%

WOD:
4 min AMRAP 40% Back Squat
4 250m Row - 1min rest

Cash Out:
5 x 2 Muscle Ups

Results:
Buy In:
5 x 3 Clean and Jerk - 145lbs.  I had no problem with the Clean, but I struggled on the technique for the Jerk.  I was able to work through my issue and finished the last few rounds pretty good.  My issue is, with the Jerk, you are really supposed to use your hips and body to throw the weight up and then get under it.  I tend to want to Push the weight up, which kills the explosiveness of the Jerk.  It is something to keep working on, as I have the same issue with the Snatch.

WOD:
4 min Backsquat AMRAP - 99lbs - 58 reps.
This is a strange workout, so I did not know how to pace myself.  I finished 10-6-6-6-8-8-14 with a 10 second rest in between.  I definitely could have done more, perhaps around 64 or so.

4 250m Row
46.5 - 48 - 49.2 - 50.8
For sure, the Backsquat killed the row.  I felt strong on the first row, actually my cadence was too high.  The last row I was done.

Cash Out:
5 x 2 Muscle Ups Progression (with a purple band).  I made some good progress here, transitioned back to the false grip on most of the sets.  I found a problem with my muscle up where I wanted to lean back, which pulled the rings in front of me a little and made it impossible to pull up.  The result was I rotated early and I was toast.  The last two rounds I "got it", and tried really hard to keep those rings in close to my body the whole time, and lean a little forward on the pullup so it was a lot more natural to shoot through.  I was astonished that the small adjustment made it 10 times easier to do one.  I'll have to try and remember that trick.

Decent WOD, I LOVE rowing, so anytime that's in there, I get a kick out of it.  I definitely felt like I made progress on my Jerk and the Muscle Up today, so even though I didn't get slaughtered in the workout, I felt like my Crossfit dollars really paid me back.

Push Press - Burpees

Buy-in:
5 x 3 Front Squats

WOD:
15 - 12 - 9 - 6- 3
Push Press 55%1RM
Burpess

Cash Out:
3 x 8 Ring Dips

Results:
Buy-in:
177 lbs (60KG).  The weight wasn't too bad, I may be able to get 187 next time.

WOD:
Push Press @90lbs.
This WOD was too easy, Finished 5:36.  Pretty happy with the time.  The first round was unbroken, flew through the burpees.  Surprise, the second round caught me and I had to break on the Push Press.  I can't say I dogged this at all, my only limitation was fatigue in the shoulders.  All burpees were unbroken.  Obviously, this can be done in a gym if you are comfortable and have enough space to do burpees.  I put the whole thing as CF due to the Cash Out, which was ring dips. 

Cash Out:
Only broke on the last set of ring dips, it's amazing how fast those came back, just two weeks ago I was struggling BIG time on the ring dips.  Did 8, 8, 6-2 on the last set.

I finished up with a max effort pullups, finished with 16 reps.  Not horrible given I just completed a work out, but it still remains a major area of work.  I don't think I will stop worrying about my pullups until I can bang out a set of 50.

Row - Box Jump - Pull Up

Buy-in:
Gymnastics Warm-up 2
5 sets 5 Hand Stand Pushups
5 sets 10 second Tripods
3 sets 3 pistols
3 sets 10 Superman

10 sets 2 75% Back Squat, 30 second rest

WOD:
4 Rounds for time
250m Row
15 24 inch Box Jumps
10 Pullups

Results:
Did fine in the warmup

Backsquat
177lbs (60Kg + 45lb bar)

WOD:
Finished 10:36
I knew this was a sprint, and I faired pretty well on the Row.  My box jumps were a little tougher than I am used to, the 24 inch box does make a difference, but it wasn't too bad.  I lost a TON of time on the Pullups.   My first problem, I used gloves, and I really should have taped.  My second problem was I think my grip was still fried from yesterday.  I got 10 straight the first round, and it was downhill from there.  The 4th round I was 4, 2, 2, 1, 1...just aweful.

Here's hoping I can get that bar in my garage, I really need to do pullups just about everyday to bring them up and work on my grip.

Nice all around workout, definitely dug it.  The Pistols + Back Squat fatigued my legs for the Row and Box Jumps.  It does stink being more fatigued during the WOD, but I kinda like it, it gets you to "suck land" faster.

If I could bring up my pullups, this was easily a low 9 minute workout.

AMRAP - Hang Snatch - KB Swings

Buy In:
4 1-min Rounds MAX Double Unders, 1 min rest
Muscle Up Progression

WOD:
12 Min AMRAP
8 Hang Snatch
12 KB Swings

Results:
Buy-in:
Double Unders: 52,71,60,68 - I broke every round, but I managed one set of 47 Double Unders, pretty sweet.

Muscle Up Progression - this was actually pretty interesting.  There were 3 progressions.  The first was on your knees, just pulling your self off the ground, false grip elbows tight.  The second was the same as the first, but finish in a dip, using your toes to self assist.  The third I never did before, but it was using a band under your butt for support.  Your legs were out in front of you at the start of the movement, and it basically was a supported dead-hang muscle up.  The band was very useful in helping to reset your grip.  I managed to get 2-3 of these on a purple band.  I definitely want to work on muscle ups, so I need to find a way to make time for them, this progression gave me something easy I could do for a few minutes every workout.

WOD:
Scaled 45lb Snatch, 35lb KB
Finished: 8 rounds + 8 KB swings
Nice little WOD, tested the shit out of my grip.  My forearms were shot by round 5.  I hate, hate, hate Snatch in a workout, just because my technique still stinks, it really slows me down.  BUT, you gotta learn sometime, and I have done a lot of snatches so far at Crossfit 215.  My snatch definitely needs a lot of work, but the guys at the gym were very good at critiquing my technique.  It was funny, the KBs ruined my grip, and I picked up the bar after and could barely hold it.

I had a fun time on the KBs, all rounds were unbroken, 35lb is pretty light, but the last 4 rounds I was holding on for dear life, by the 8th rep my grip was toast, my forearms were burning.  I know I made some progress on my grip today, always good.

My overall take on this workout was it was mentally challenging for the snatch, which slowed me down a lot and kept me from really pushing myself.  The good was it was 12 minutes of work, which is a nice number, and my grip / forearms got really toasted.

Push Press - Bear Crawl - Wall Ball

Warm Up:
1000m Row

Buy-in:
10 sets of 3 Handstand Push ups with 30 second rest
4 30 second rounds Max 24 inch box jump with 30 second rest

WOD:
20-15-10
Push Press @ 50% 1RM
Bear Crawl 3 Lengths
Wall Ball - 10lb

Results:
I love this kind of hour, I really felt like I did a lot of work outside of the WOD.

Buy-in:
Got 7 sets of 3 handstand pushups in, broke once for 8 and 9, and the 10th was 3 singles.

Did 16, 16, 16, 17 for the box jumps, probably could have gotten 17 all 4 rounds, not sure if I could have gotten more than that.

WOD:
Push Press - 80lb
Wall Ball - 10lb
Finished: 6:29

I never did a Bear Crawl before, so that was interesting.  Finished unbroken on the wall ball.  The Push Press I never broke on the 20, broke twice on the 15 (5 reps), and broke twice on the 10 (5 then 8).

This is a deceiving little WOD.  I am sure the warm up and buy-in took a good bit out of me, but it was tougher than I thought it would be.  At the end of the WOD, I was totally spent.  I am not sure how much harder I could have pushed it, but we should target a sub 6 if we do this one again.

Clean - Pushup - Squat or Ring Dip

AMRAP

4 - 3min Rounds, 1 min rest between rounds

3 Power Cleans 155lbs
6 Pushups
9 Squats or Ring Dips

Rounds 1 and 3, do Squats
Rounds 2 and 4, do Ring Dips

Buy In:
Max 3 Rep Deadlift

Results:
Max Deadlift was 317 for 3 reps, that's a PR.  I could have gotten 320 for sure.

For the WOD (every rep counts)
Scaled to 135lbs for the Cleans
1. 4 rounds + 3 + 6 = 81 reps
2. 2 rounds + 3 + 6 + 4 = 49 reps
3. 3 rounds + 3 + 6 + 6 = 69 reps
4. 2 rounds + 2 = 38 reps
Total = 237

A little disappointed in the results, I should have gotten 5 rounds in the first round, and at least 4 in the 3rd. 

The Ring Dips were my biggest weakness, and really slowed me down.  The second and fourth rounds sucked, I totally lost the met-con in those rounds.  Next time, should think about using a band to get the reps up, or perhaps play with the WOD a little to improve the met-con response.

Definitely CF rated, I haven't found a gym yet that has Rings.

Back Squat - Burpees

Buy In:
4 Rounds
1 Minute Row for Calories.  30 seconds rest.

27,25,23,22 = 97

WOD:
For Time
3 Rounds
15 Back Squat - 95lbs
25 Burpees

Finished 8:06

I went straight through on the workout, I wasn't flying, but I was moving.  Only broke once on the squats on the 3rd round after 10 reps.  The last round of burpees was a little slow, but I pushed through pretty good.  This workout would have been better with either more weight or more rounds.  I definitely could have shaved some time by speeding up the burpees.

Rated this Crossfit, even though you could do it at a globo gym, just because my gym doesn't have a rower, and doesn't have much space so the burpees would have been tough.