180531

Row 30 min. 7037m, 2:07.9/500m

180528

"Murph"
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb. vest or body armor, wear it.

Time: 1:03:14. Done as 20 rounds of 5 push-ups, 5 pull-ups, 5 push-ups, 15 squats with a vest.
(8:40, 1:23, 1:14, 1:23, 1:32, 1:45, 2:09, 2:10, 2:25, 2:02, 2:21, 2:24, 2:30, 2:13, 3:17, 2:22, 2:34, 2:29, 2:50, 2:54, 2:19, 10:07)

160723: 1:05:35. Done as 5 rounds of 20, 40, 60 with a vest.
150525: 55:25. Done as 20 rounds of 5, 10, 15 with a vest
111111: 39:31 (no vest)
110817: 47:35 (no vest)

180526

Tuesday 180522
Clean and jerk 1-1-1-1-1-1-1 reps

135-145-155-165-175-185-190(f)-135.

160417: 175+185+195+185+190+185+185=1300

Cool-down 20 minute row: 4469m, 2:14.2/500m

180525

Bike: 25.53 miles.
Time: 1:35:40, 15.9 mph avg.
Elevation Gain: 1577 ft

180523

Friday 180518
Triple 3
For time:
3,000-m row
300 double-unders
3-mile run

Scaled to: 600 singles
Time: 41:28 (11:39, 6:41, 23:04)

180522

Sunday 180520
Regionals Event 5
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box

scaled to:
For time:
50 pike push-ups, feet on box
50 knees-to-elbows on floor
50-cal. row
50 dumbbell box step-overs, 50-lb. dumbbells
50-ft. right-arm dumbbell overhead lunge, 35-lb. dumbbells
50-ft. left-arm dumbbell overhead lunge, 35-lb. dumbbells

Time: 18:59

180520

Saturday 180519
Regionals Event 4
For time:
2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees

scaled to:
For time:
2 rounds of:
10 snatches, 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 75 lb.
12 burpees

Time: 8:52 (2:18, 2:47, 2:04, 1:42)

Warm-up 10 minute row: 2370m, 2:06.5/500m
Cool-down 10 minute row: 2306m, 2:10.1/500m

170518

Bike: 12.83 miles.
Time: 46:44, 16.5 mph avg.

180517

Wednesday 180502
Run 5,000 meters

Time: 22:55

160215: 21:17
150730: 21:39

180515

Monday 180514
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups

Men: 275 lb.
Women: 185 lb.

275 lb./abmat sit-ups

6 rounds + 10 deadlifts (1:16, 1:32, 1:30, 1:36, 1:40, 1:36, 0:47)

Warm-up 10 minute row: 2328m, 2:08.8/500m
Cool-down 10 minute row: 2172m, 2:18.1/500m

180514

Saturday 180512
3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

Men: 20-lb. ball
Women: 14-lb. ball

Time: 21:00 (6:41, 7:02, 7:17)

Warm-up 10 minute row: 2309m, 2:09.9/500m
Cool-down 10 minute row: 2087m, 2:23.7/500m (interrupted)

180512

Friday 180511
4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

scaled to:
4 rounds for time of:
60-second handstand hold
60-second static hang
15 barbell shoulder presses, 85 lb.
15 weighted pull-ups, 20 lb. vest

Time: 26:30 (5:07, 6:32, 7:16, 7:33). All holds and hangs unbroken.

Warm-up 10 minute row: 2419m, 2:04.0/500m
Cool-down 10 minute row: 2221m, 2:15.6/500m

180511

Thursday 180510
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box

19+18+18+16(biff)+18=89 reps. 30” Burpee Box Jumps.

Warm-up 10 minute row: 2333m, 2:08.5/500m
Cool-down 10 minute row: 2292m, 2:10.8/500m

180510

Row 30 min. 6821m, 2:11.9/500m

180509

Tuesday 180508
For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

scaled to:
For time:
3 rounds of:
10 chest-to-bar pull-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
10 chest-to-bar pull-ups
5 cleans

Men: 135 lb.
Women: 95 lb.

Time: 17:05

Warm-up 10 minute row: 2356m, 2:05.7/500m
Cool-down 10 minute row: 2266m, 2:12.3/500m

180508

Monday 180507
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Time: 8:52. 40 lb. dumbbells

160210: 9:20. 35 lb. dumbbells.

Warm-up 10 minute row: 2433m, 2:03.3/500m
Cool-down 10 minute row: 2293m, 2:10.8/500m

180506

Thursday 180503
Front squat 1-1-1-1-1-1-1-1-1-1 reps

225-235-240-245-250-255-260-265-270-275(f)

171213: 135-185-205-225-235-240-245-250-250-255
170701: 135-165-185-205-225-235-240-245-250
160814: 230-240-250-260-265-266-267-268-269-270
160214: 225-235-245-255-260-261-262-263-264-265

Warm-up 10 minute row: 2385m, 2:05.7/500m
Cool-down 10 minute row: 2295m, 2:10.7/500m

180505

Bike M-Hill x 2: 23.53 miles.
Time: 1:20:19, 17.6 mph avg.

180503

8 minute AMRAP
7 hang power clean and jerks 115/75
4 bar muscle-ups

Scaled to chest-to-bar pull-ups
6 rounds + 6 hang power clean and jerks

Drop-in at CrossFit College Park.

Warm-up 10 minute row: 2347m, 2:07.8/500m

180501

Thursday 180426
For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

scaled to:
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

Time: 15:30