A. 1 rep max, strict press: 59kg
B. 1 rep max, weighted pull-up: 30kg
C. 1 mile run: 6:00

AFAP, 5 rounds
30 DU
15 burpee box jumps, 20"
15 SDHP, 2 pood
15 dumb-bell thruster, 35lbs

Time: Rx, 25+ (forgot)

"Nancy"

AFAP, 5 rounds
400m run
15 OHS, 44kg

Time: 13:08, Rx

Part A: 3 sets of
8 push-press, 60kg
60 sec max Airdyne
rest 2 min

Part B: 3 sets of
8 front squat, 60 kg
60 sec burpee broad-jump
rest 2 min

Part C:
5 min ring plank hold
3 x 15 hanging leg raises

Part A: 2 mile run
Time: 14:14

Part B:
5 sets of
AMRAP ring dips
6 32" box jumps
AMRAP DU, 30 seconds
rest 1 minute between sets

AFAP
800m run, then...
4 rounds of
50 air squats
21 pull-ups
10 hang cleans, 44kg

Time: 17:17, Rx

A.  4 sets of 3 clean & jerk: 60, 65, 70, 72kgs
B.  3 x 10 touch-n-go clean, 50kg
C.  3 x 15 35lb dumb-bell thrusters
D.  3 x 1 minute Airdyne

AFAP:

800m run, then...
21-15-9 of
hang power snatch, 40kg
clapping push ups
chest-2-bar pull ups
ring dips
then...
100 walking lunges

Time: 25:17, Rx

Training:
6,4,2,2 back squats @ 90kg, 99kg, 110kg, 119kg
AMRAP pull-ups x 4 sets
15 tuck jumps x 4 sets

WOD: AFAP
30 pistols (15R/15L)
5 rope climbs
50 dball-slams, 30lbs
30 GHD sit-ups
20 wall walk-ups
100 DU
400m run

Time: 19:12

AFAP:

Front squat: 21/18/15/9/6 (70kg 1st 2 rounds, 60kg thereafter)
Double under: 42/36/30/18/12
*20 T2B after each round

Time: 31:52 (this wod sucked)

WOD:

5-4-3-2-1 – Heavy Thruster (60K/35K)

*after each sett:

10 Double Pushup Burpees

15 Box Jump, 24”

20 AbMat Situps

Time: 15:14

Training:

A1. DeadLift – 5 TnG reps, 90kg; rest 20 sec

A2. AMRAP HSPU in 90 sec; rest 4 min x 4

B. Row sprints – 25 sec @ 1:29 pace.; rest 1min b/t sets x 6

C. Toes to bar – 15 x 4sets; rest 1 min b/t sets

Training:
3x7 power jerks, 60kg
3 sets max strict pull-ups
AMRAP DU, 10min
AFAP, 1000m row

AMRAP: 30min
400m run w/ 20lb medicine ball overhead
20 wall balls
50m broad jumps -> 100m run -> 50m broad jumps
30 DU
15 box jumps, 20"

Crossfit Games "Helen" 2010:

1200m run
63 KBS, 24kg
36 pull-ups
800m run
42 KBS
24 pull-ups
400m run
21 KBS
12 pull-ups

Time: 24:48

Partner WOD:

Each pair must complete
200 DUs
100 burpees
200 sit-ups
100 KB swings, 24kg
200 box-jumps, 20"
followed by 1 mile run together

Time: 29:14

Training:

A. 4x6 strict press, 50kg
B. 4x5 dead lifts, 110kg
C. 3x20 ring push-ups
D. 4x20 GHD sit-ups

1 min rest between all sets

WORK: 20 min gymnastics training
(10 muscle-ups completed)

WOD: AFAP
300m row
20 push-press, 50kg
20 dball slam, 30lbs
300m row
15 push-press
15 dball slam

300m row
10 push-press
10 dball slam

300m row
5 push-press
5 dball slam

Time: 12:50

WOD: AMRAP 20 min

3 power snatch, 50kg
6 overhead squat, 50kg
9 bar-2-chest pull-ups

Rounds: 9 completed

Training:
5x2 squat snatch, 50kg
3x3 front squat, 70kg

Gymnastics:
2x3 muscle-ups
4 sets weighted pull-ups
3 sets ring dips

WOD,  AFAP:
20 burpees
15 snatch, 40kg
200m run
15 burpees
12 snatch
400m run
10 burpees
9 snatch
800m run

Time: 13:58

Training day:
5 sets of 2-2-2, 80% back squats, 3 min rests between sets
60kg-69kg-78kg-87kg-87kg

over-head snatch squats
3 sets of 1-2-3-4-5 @ 35kg

5x400m run
1:20, 1:18, 1:15, 1:13, 1:12

Train Day

6 sets of power jerks, 90% max
each round, 4 reps with 10 secs rest between reps
3 min rest between sets
weight: 50kg, 59, 68, 59, 59, 50

then
20x hill sprints

AMRAP
9 power cleans, 50kg
9 burpees with bar jump (1 rep is burpee both sides of bar)
20 DUs
Rest 2 min
6 hang cleans, 50kg
6 bar jump burpees
20 DUs
Rest 2 min
3 squat cleans, 50kg
3 bar jump burpees
20 DUs

Results: 2 + 3 + 4

AFAP, 10 rounds of
30 DU
10L/10R KB push-press*
5 burpees

* first 5 sets 24kg, 2nd 5 sets 20kg

Time: 28:10

Weighted vest work: 10kg
3 sets of 5 ring pull-ups
3 sets of 5 ring-pulls
3 sets of 5 ring-dips
3 sets of 5 chin-ups

5 sets of
60sec max row
60sec rest

Partner WOD, 20min

Partner 1: Row

Partner 2: 10 manmakers (35# DBS: 1 push-up, single arm row L&R, squat clean, thruster)

*switch after manmakers completed

Results: 4580 meters rowed

Training, Part I:
5 sets of
5 strict-press (49,54,59,49,49 kg)
10 burpees, AFAP
25 sec max row
* 4 min rest between sets

Training, Part II:
3 sets of 400m (1:07, 1:06, 1:15)
*3 min rests between sets

21-15-9-15-21
floor-to-overhead, 50kg (choice of clean&jerk, snatch, etc)
20" box jumps
*400m following each round

Time: 25:18

Muscle-up work:
3 sets weighted ring pull-ups
4 sets weighted ring pulls
4 sets weighted ring dips

WOD: AFAP
500m row
15 clean & overhead press, 50kg
500m row
15 clean & overhead press, 50kg
500m row

WOD: AFAP
3 rounds of
20 push-press, 40kg
20 pull-ups
200 m run
then
3 rounds of
20 DB slams
20 push-ups with HR
40 DUs

Time: 21:15

Weight training:

Work up to max clean: 73kg
5-5-5 strict press: 40-42-45

WOD:
3 rounds
1 min dball slams
1 min burpees
1 min front squats, 35# DB
1 min v-ups

Weight training:

A. DeadLift 8 x 3 @ 65% 1RM; rest 30 sec b/t sets
B. Hang Power Snatch – take up to tough single less than 4 sets rest as needed b/t sets
C. Hang Power Snatch TnG reps x 10 for speed/efficiency; rest 90 sec x 3
D. 6 sets @ 100% effort:
6 tough back squat – (BW-ish)
6 fast burpees
6 fast chin ups 

15 min KB work

WOD: AFAP
1-2-3-4-5-6-7-8-9-10 reps of
push-press, 35 lbs dumb bells
weighted 20" box step with 35lbs dumb bells (1 left leg, 1 right leg==1 count)
* 200m run between rounds; finish on 200m run

Time: 20:19

Capitol Hill Stairs: 8 rounds

Gymnastics work:
skin the cats
lever holds
hand-stands

AFAP:
400m run
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees
400m run

Time: 9:58

WORK:
6x2 80% max back squat - 90kg
5x1 squat clean - 65kg
20 chin-ups

WOD: AMRAP in 20 min
10 KB SDHP, 2 pood
10 KB goblet squat, 2 pood
10 ball slams, 30lb

Rounds completed: 8

Seward Park WOD:

2.8 mile run
10 100m sprints

AFAP:
30 shoot-throughs without dip
800m run
30 ring dips (purple strap assist)
400m run
30 shoot-throughs without dip
200m run
30 ring dips (purple strap assist)
100m run

Time: 18:04

AFAP:

25 squat-cleans, 50kg
20 hand-stand push ups (feet on box)
30 chest-to-bar
30 shoot-throughs
20 hand-stand push ups (feet on box)
25 squat-cleans, 50kg

Time: 20:47

AFAP: 21-18-15-12-9-6-3 rounds of
toes-2-bar
thrusters, 40kg

Time: 20:14

Work:
Find max squat clean: 78kg
Max broad jump: 101"

WOD: "Karen"
150 30lbs wall balls

Time: 7:16

AFAP, 3 rounds

40 banded air squats
20 chest-2-bar pull-ups
10 hang power snatch, 40kg

Time: Rx, 11:45

AFAP:

800m run
50 KB push-press, 20kg (25 left, 25 right)
400m run
50 DU
200m run
50 sit-ups
100 walking lunges
50 sit-ups
200m run
50 DU
400m run
50 KB push-press, 20kg
800m run

Time: 27:12

WOD, AFAP:

round robin of
9-6-3-6-9 bar to chest + shoot through
18-12-6-12-18 overhead squat, 40kg
36-24-12-24-36 20" box jumps

Results: 20:21

Roy St 10:

10 rounds of
75 m hill sprint
10 breath rest
100 m sprint
10 breath rest
100 m sprint
10 breath rest
10 push-ups

Results: 26:21

Warmup: 1000m row

Work: 5 rounds of
25sec max row (damper=10)
30 superman rolls

WOD: 5 rounds of
20 dball slams, 30lbs
15 toes-2-bar
200m run

Results: 19:21

Work:
3 rounds of
8 front squats, 60kg
10 strict chin-ups
30 superman taps
10 ring-dips

WOD:
3.3 mile run

Results: 23:52

WOD:
AMRAP 70kg Power Cleans in 10 min (60kg)
rest 2 min
AMRAP 100 M Sprints  in 10 min
rest 2 min
AMRAP Double Unders in 10 min

Results: 50 + 22 + 449

WOD: 2k row, damper on 5

Time: 7:03

PostWOD:
3 sets of
20 pull-ups
25 wall-balls, 20lbs

Roy St 15:

5 hill sprints
5 hill sprints w/ 5lb dumb-bells
5 hill sprints w/ 10 push-ups

Results: 20:32

NYC run: 7.4 miles

100 weighted jumping lunges, 30 lbs sandbag
AMRAP push-ups
AMRAP pull-ups
80 weighted jumping lunges
AMRAP push-ups
AMRAP pull-ups
60 weight jumping lunges
AMRAP push-ups
AMRAP pull-ups
40 weighted jumping lunges
AMRAP push-ups
AMRAP pull-ups
20 weighted jumping lunges
AMRAP push-ups
AMRAP pull-ups

Results: 23:50, 152 total push-up + pull-up reps

AFAP:

50 32" box jumps
500m row
50 dball slams, 30lbs
400m run
50 double unders

Results: Rx, 13:00

Roy St. 15:
5 hill sprints
5 hill sprints w/ 5 lbs dumb bells
5 hill sprints w/ 10 push-ups

AMRAP, 20 min

30 sec thrusters, 50kg

30 sec rest

30 sec SDHP, 50kg

30 sec rest

repeat...

Results: 152 with 40kg

WOD: Capitol Hill Stairs

10 rounds

Grandma WOD III:

AFAP, 6 rounds of:
10 double push-up burpees
10 box jumps

Grandma WOD II:

6 sets of
leg busters (10 reps each of air squats, leg lunges, squat jumps, lunge jumps)
50m hill sprint

Grandma WOD I:

Run driveway twice

Warm-up: 15 min squat + lunge work

WOD: 10 min AMRAP

double unders

Results: 505

Warm-up:
400m run
3 rounds: 5 pull-ups, 10 push-ups, 15 air squats
400m run

Hero WOD: "Coe"
10 rounds of
10 thrusters, 50kg (2-50kg, 6-40kg, 2-30kg)
10 ring push-ups, feet on box

Results: 25:11

Warm-up:
8 min core work
3x8 strict pull-ups
3x10 clapping pushups

Hero WOD: Jerry
1 mile run
2k row
1 mile run

Results: Rx, 24:56

20 min AMRAP:

200m run

15 Knees-to-elbows

15 30lb db-slams (20lb)

Results: 8

1 mile run

7 rounds of capitol hill stairs

Warmup: 1000m row

WOD: AFAP
15 power snatch, 50kg (30kg)
9 28" box jump
12 PS
12 BJ
9 PS
15 BJ

Results: N/A

Home WOD:

10 rounds of
50m hill sprint
10 push-ups

5 rounds of
50m hill sprint w/ 2x5 lb dumb bells

Work:
6 rounds of
100m hill sprint
10 squats, 10 lunges, 10 squat jumps, 10 lunge jumps

WOD:
3 rounds of
15 thrusters, 44kg (32kg)
15 dball slams, 30lbs (20lbs)
250m row

Results: 12:27

AFAP, 5 rounds:

10 pull-ups
10 shoot-throughs
15 cal row
200m run

Results: N/A

AMRAP, 30 min:

10 push-press, 30kg
10 24" box jumps
10 push-ups w/ HR
10 air squats

Results: N/A (injury)

Hero WOD: Morrison

50-40-30-20-10 rep rounds of
wall balls, 20 lbs
box jumps, 24"
KBS, 32 kg

Results: Rx, 37:18

WOD: Helen

3 rounds for time:
400 m run
21 KB swings, 24kg
12 pull-ups

Results: Rx, 10:48

4 mile run;
followed by
5 hill sprints

AMRAP

5 min: 100m sprints
4 min: ab-wheel crawl (length of gym)
3 min: pull-ups
2 min: KB swing, 72lbs
1 min: burpees

Results: Rx, 105 reps

Hero WOD: "Bull"

2 rounds of
200 DUs
50 overhead squats, 60kg (40kg)
50 pull-ups
1 mile run

Results: 51:20

Warm-up: 8 min ab-wheel

WOD: AMRAP, 20 min
5 dead-lifts, 100kg touch-and-go (no dropping weight)
10 burpees
15 air squats
20 double-unders

Results: Rx, 8 rounds completed + 20 reps

Post-wod:
muscle up work, 2 completed

Angel's WOD: AMRAP, 25 min

300m run
20 push-ups (wHR)
10 squat jumps

Hero WOD: Severin

AFAP (and in order)
50 strict pull-ups
100 push-ups, with hand release
3 mile run

Results: Rx, 37:11

Warm-up: 8 min ab-wheel

Hero WOD: "Forrest"
AFAP (or AMRAP in 35 min)
3 rounds of
20 L pull-ups (non-rx=strict pull-ups)
30 toes-2-bar
40 burpees
800 m run (=10 reps)

Results: 260 reps in 35 min

Hero WOD: "Jason"

AFAP (or 30 min AMRAP):
100 air squats
5 muscle-ups*
75 AS
10 MU*
50 AS
15 MU*
25 AS
20 MU*

*substitution: 1 MU = 2 pull-ups + 2 parallette shoot-throughs
Results: All but 7 MU completed in 30 minutes (MU substitution)

30 mile bike ride

Warm-up:
8 min Ab-wheel
2 x 50 squats, 20kg

WOD:
AFAP, 7 rounds of
5 squat-clean thrusters*
10 toes-2-bar

*for Rx, must start at 40kg, and do at least 1 set of 70kg
Results: 15:38; 40kg, 40, 50, 70, 40, 40, 40 (didn't Rx due to failure to have complete thruster motion for 70kg)

Warm-up:
5 rounds "Cindy" - 5 pull-ups, 10 push-ups, 15 air squats

WOD:
AMRAP, 20 minutes
20 thrusters, 20kg
20 double unders

Results: Rx, 10 rounds + 5 thrusters

Post-WOD:
15L/15R turkish get-ups; increase to max (32kg max)

Warm-up: 1000m row, 1:48 pace

WOD:
AFAP, 4 rounds of
400m carry, 25kg plate
12 push-press, 44kg
12 box-jumps, 20"
12 SDHP, 44kg

Results:, Rx, 22:32

30 minutes, AMRAP

10-20-30-40-50... reps each of:
push-ups (with hand-release)
double unders
sitting overhead presses, 20kg
DB slams, 30lbs

Results: Rx,  4 rounds completed + 50 PU, 50 DU, 50 OP, 15 DB slams

Warmup: 1000m row, 1:50 pace

WOD: "Grace"
30 clean & jerk, 62 kg

Post-WOD:
30 turkish get-ups (15 per side)
30 K2E

Results: Rx, 5:03

Strength:
8 min of
KB snatch
KB snatch + OHS
KB snatch + OHS + press

WOD:

AMRAP
4 min: 400m run + 70kg deadlift
4 min: 400m run + wall balls (20lbs)
4 min: 400m run + double push-up burpee
4 min: 400m run + 70kg squat clean & jerk
(1 min rest between sets)

Results: Rx,  50 + 36 + 15 + 4 = 105

Warmup:
1000m row

Strength work:
20 min of
2 x power snatch
4 x overhead squat

WOD:
10 min. AMRAP
6 deadlifts, bodyweight
6 burpees
6 24" box jumps

Results: Rx, 8 rounds

Warm-up:
6 min band work
8 min core work

For time:
800 m run then..
3 rounds
25 knees-2-elbow
25 kettlebell swings, 2 pood, i.e. 75kg
then...
800 m run

Results: Rx, 21:10

15 squat cleans, 70kg (60kg)
30 toes to bar
30 box jumps, 24"
30 pull-ups*
30 ring dips*
30 push press, 50kg
30 double unders
15 thrusters, 60kg (50kg)
30 pull-ups
30 burpees
100 steps, OH walking lunge, 20kg plate

Results: 39:40
* allowed substitution instead of 15 muscle-ups

Recovery day, 3.5 mile run

25 minutes:
1 mile buy-in
then AMRAP
10 wall-balls, 20 lbs
8 burpees
6 SDHP, 44 kg

Results: Rx, 8 rounds completed

EMOTM, for 20 minutes

4 Knees to elbow
6 overhead KB swings, 55 lbs
8 DB slams, 30 lbs

Results: Rx, 8 max consecutive, 16 completed

Post-workout:
3 sets, 15 ring-dips
3 sets, 25 GHD situps