(from @treelinecrossfit) Strength

• 6 snatches (drop, but do all of them within 1:00, daily max)

Every 2:00 x 4

• 6 touch-n-go snatches (80% daily max)

Every 1:00 x 20 (alternate)

• 20 calorie bike
• 10-15 handstand push-ups
• 50 double-unders
• 5 overhead squats (from the ground, 63.5kg/140lb)

For quality, 4 rounds

• max strict chest-to-ring pull-ups
• 1-5 kipping muscle-ups
• 5 string ring dips
• 0:30 hollow hold

(from @treelinecrossfit) Strength

• 1 push jerk (daily max)

Chris - 95kg/210lb

Every 0:45 x 10

• 1 push jerk (85-90% daily max)

Hold the last rep for as long as possible (remainder of 0:45)

Chris - 83kg/184lb

For time

• 50 bar-facing burpees
• EMOM: 5 push press (70kg/155lb)

Chris - 3:53

For quality, 5 rounds

• max strict pull-ups

Chris - yep

(from @treelinecrossfit) Strength

• 6 front squats (daily max)

Chris - 110kg/243lb

Every 1:00 x 4

• 6 front squats (80% daily max)

Chris - 88kg/195lb

10:00 AMRAP

• 4 bar muscle-ups
• 50ft walking lunge
• 4 bar muscle-ups
• 8 dumbbell power cleans

Chris - 5 rounds, 35lb dumbbells

For time, 3 rounds

• 500m row
• 30 ft handstand walk into 10 handstand push-ups
• 20 calorie bike
• 3:00 rest

Chris - 4:59, 5:14, 4:32

Every 1:15 x 5

• 5 bench press (75%/74kg/163lb)

12:00 AMRAP, 30 calorie bike buy-in:

• 5 strict pull-ups
• 5 strict ring dips
• 5 strict dumbbell press

(from @treelinecrossfit) Strength

• 3 strict shoulder press (daily max)

Chris - 53kg/117lb

Every 1:00 x 6

• 3 strict shoulder press + 15-20 second overhead pause (80% of daily max)

Chris - 43kg/95lb

Every 1:00 x 12 (alternate)

• 15 calorie bike
• 15 calorie ski
• 15 calorie row

Chris - yep

(from @treelinecrossfit) Strength

• 6 back squats (daily max)

Chris - 136kg/300lb

Every 1:00 x 4

• 6 back squats (80% daily max)

Chris - 108kg/239lb

5:00 AMRAP

• squat clean + jerk (75kg/165lb)

Chris - 10

For time, 6 rounds

• 5 deadlifts (65-70%)
• 5 ring muscle-ups
• 2 peg boards

Chris - 18:58, 110kg/243lb deadlift

(from @treelinecrossfit) With a partner (leap frog style), 7:00 AMRAP

• 10/8 calorie row
• 12 kettlebell snatch (alternating)
• 10 overhead jumping lunges (with plate)

3:00 rest, then 7:00 AMRAP

• 5 muscle-ups
• 10 GHD sit-ups
• 10 burpees

3:00 rest, 7:00 AMRAP

• 30 double-unders
• 10 toes-to-bar
• 10 goblet squats

Chris and Louisa - 4+7, 6+3, 5+39

Every 1:00 x 10

• 5 bench press (heavy but unbroken)
• 3 muscle-ups

Chris - 65kg/144lb

For time

• 30 devil’s presses (50lb)

Chris - 4:32

(from @treelinecrossfit) For time, 2 rounds

• 800m run
• 25 handstand push-ups
• 50 wall balls

Strength

• 1 clean + drop + 1 clean + 3 front squats + 1 split jerk (from blocks, daily max)

For time, 3 rounds

• 1000m row
• 100ft handstand walk
• 3:00 rest

For quality, 7 rounds

• 0:20 l-sit
• 10 alternating dumbbell curls (35lb)
• 10 dumbbell z-press (35lb)

(from @treelinecrossfit) Strength

• 1 hang snatch (above knee) + 1 hang snatch (below knee) + 1 OHS (daily max)

Chris - 66kg/146lb

Every 0:30 x 14

• 1 snatch (80-85% daily max)

Chris - 55kg/122lb

For time

• 100 kettlebell swings

But every 1:00, 3 burpee box jump-overs

Chris - 5:13, started with burpees

Every 1:00 x 20 (alternate)

• 4 muscle-ups
• 15 hip extensions
• 12 (6/6) single arm kettlebell OHS
• 12 calorie ski

Chris - yep

(from @treelinecrossfit) Every 1:00 x 10

• 30 double-unders
• 1 split jerk (80%/78kg)

Chris - 78kg/172lb

12:00 AMRAP

• 150m run
• 15 toes-to-bar
• 10 shoulder-to-overhead (93kg/205lb)

Chris - 5 rounds, 135lb bar

Every 2:00 x 6

• 15 calorie bike
• 1 legless rope climb
• 1 normal rope climb

Chris - Subbed towel pull-ups because I don’t have a rope

(from @treelinecrossfit) Every 1:00 x 5

• 3 deadlifts (80%/142.5kg)
• 3 high box jumps

Chris - 143kg/316lb, 36 inch box

For time, 3 rounds

• 50 air squats
• 21 chest-to-bar pull-ups
• 10 hang power cleans (74kg/165lb)

Chris - 11:32, 7lkg/156lb

Every 1:00 x 10

• 1 peg board + 5 kettlebell deck squats (44lb)

Chris - yep

(from @treelinecrossfit) 21:00 AMRAP, first 7:00

• 10 power snatches (34kg/75lb)
• 5 burpee over-the-bar
• 5 strict towel pull-ups

Next 7:00

• 10 goblet squats
• 5 kettlebell swings
• 5 strict towel pull-ups

Last 7:00

• 5 calorie ski
• 5 push-ups
• 5 strict towel pull-ups

Run 250m with medicine ball, perform 2 rounds, then run again

Chris - 10 rounds

For quality, every 1:00 x 10

• 5 dumbbell clean and jerk (40lb)
• 5 shoulder to overhead (40lb)

Chris - 40lb dumbbell cleans

For time

• 50 GHD sit-ups
• 50 calorie ski
• 50 GHD sit-ups

Chris - 9:21

(from @treelinecrossfit) Every 2:00 x 9

• 10-8-6-4-2-4-6-8-10 touch-n-go clean and jerk

Beat your weight on the way back up

Chris - 55kg/122lb, 60kg/133lb, 65kg/144lb, 68kg/150lb, 71kg/157lb, 70kg/155lb, 67kg/148lb, 62kg/137lb, 57kg/126lb

For calories, 2 rounds

• assault bike tabata

Chris - 102 calories (52,50)

Every 1:00 x 16 (alternate)

• 3 muscle-ups + 6 strict dips
• 3 burpees + 5 strict toes-to-bar + 5 kipping toes-to-bar
• 10 clean and jerks (135lb)
• 12 wallballs

Chris - yep

(from @treelinecrossfit) Every 1:00 x 21, alternating

• 12 chest-to-bar pull-ups
• 14 calorie ski
• 15 box jumps

Chris - yep

Every 1:00 x 20

• (first 16 minutes) 2 snatch, drop between reps
• (last 4 minutes) 1 snatch

Start at 65-70% and add 5-10lb every 2 sets. Final 4 minutes are singles.

Chris - 50kg/111lb to 72kg/159lb

For time

• 40 double kettlebell snatch (53lb)

Chris - 6:03, 50kg/111lb barbell instead

(from @treelinecrossfit) Strength

• 10 push jerk (daily max)

Chris - 80kg/177lb

Every 1:00 x 5

• 10 push jerk (70% daily max)
• 0:10 hold after 10 reps

Chris - 56kg/124lb

For time (heavy Nancy), 5 rounds

• 400m run
• 15 overhead squats (52kg/115lb)

Chris - 12:53

For quality, 10-14 rounds

• 0:10 parallette l-sit
• 0:20 rest

Chris - yep

(from @treelinecrossfit) Strength

• 2 front squat (daily max)

Chris - 115kg/254lb

Every 0:30 * 12

• 1 front squat (85-90% daily max)

Chris - 100kg/222lb

For time

• 500m row
• 10 thrusters (74kg/165lb)
• 10 burpee over-the-bar
• 15 calorie bike

Chris - 6:54 (70kg/155lb thruster)

Every 1:00 * 15 (alternate)

• 10 GHD sit-ups + 1 peg board
• 10 slam balls + 10 strict handstand push-ups
• 8 calorie bike + 4 alternating front-rack lunch (70kg/155lb)

Chris - yep

Visiting CrossFit Max Effort in Las Vegas today.

(from @cf_maxeffort) With a partner, 30 minute AMRAP

• 30 squat cleans each (135lb)
• 30 pull-ups each
• 800m run together

One partner works while other rests for the cleans and pull-ups.

Chris and Louia - 3 + 24 reps

(from @treelinecrossfit) Every 1:00 x 10

• 3 bench press
• 10 alternating dumbbell curls

Chris - 84kg/185lb bench press, 14kg/30lb curls

At The Strip CrossFit in Las Vegas, NV.

(from @thestripcrossfit) Strength

• 5-3-3-1-1 front squat (daily max)

Chris - 120kg/265lb

For time, 3 rounds

• 800m run
• 50 wall balls

Chris - 17:00 (just an estimate, timer messed up)

(from @treelinecrossfit) Every 2:00 x 9

• 10-8-6-4-2-4-6-8-10 touch-n-go snatch

Beat your weight on the way back up.

Chris - 40kg/89lb, 50kg/111lb, 55kg/122lb, 60kg/133lb, 70kg/155lb, 64kg/142lb, 59kg/130lb, 54kg/119lb, 48kg/106lb

For time

• 24 calorie bike
• 24 jumping alternating lunges
• 24 box jump-overs
• 24 kettlebell goblet squats

Chris - 3:34

Every 1:00 x 12 (alternate)

• 5-7 strict chest-to-bar pull-ups
• 10 burpees
• 10 dumbbell seated z-presses

Chris - yep

(from @treelinecrossfit) One round every 3:00 for 5 rounds

• 5 deadlifts (75-80%, 125-132kg)
• 10 burpees over-the-bar
• 250m run

Record time for each round.

Chris - 130kg/287lb, 7:49 (1:31, 1:33, 1:37, 1:36, 1:32)

For time, 5 rounds

• 250m row
• 15 front squats (70kg/155lb)

Chris - 16:16

Every 1:00 x 10

• 3-5 strict toes-to-bar
• 3-5 kipping toes-to-bar

Chris - yep

(from @treelinecrossfit) Strength

• 2 push press, start from ground (daily max)

Chris - 82kg/181lb

Every 1:00 x 5

• 4 push press, start from ground, 0:05 pause on last rep (80% daily max)

Chris - 66kg/146lb

For time, 5:00 AMRAP

• 50 double-unders
• 7 burpee pull-ups

Chris - 5 rounds

For time, 3 rounds

• 30 calorie ski
• 30 single-arm dumbbell overhead squat (15lb)
• 1-3 peg boards or 0:20-0:30 peg positioning hold

Chris - 11:25, 0:20 pegboard hold

(from @treelinecrossfit) With a partner, one person does 150m farmers carry (50lb/35lb) while other works

• 8:00 AMRAP burpee toes-to-bar (1 burpee + 3 toes-to-bar)
• 8:00 AMRAP wall balls
• 8:00 AMRAP burpee box jumps

Chris and Louisa - 236 reps

For time, 5 rounds

• 15 calorie bike
• 250m run
• 2:00 rest

Chris - 15:15 total time

(from @treelinecrossfit) Strength

• 1 squat clean thruster (daily max)

Chris - 85kg/188lb

Every 1:00 x 20 (alternate)

• 20 GHD sit-ups
• 5 hang clean thrusters (65% daily max)
• 5-10 towel pull-ups
• 60ft handstand walk

Chris - 56kg/124lb clusters

For time, 10 rounds

• 100m row
• 10 chest-to-bar pull-ups

Chris - 10:01

(from @treelinecrossfit) Strength

• 1 squat snatch + 2 snatch balance (daily max)

Chris - 70kg/155lb

For time

• 1 mile run
• 50 alternating pistol squats
• 30 hang snatches (135lb)

Chris - 12:39, 115lb

For time

• 10 squat snatch complex (80% of daily max)

Chris - 5:31, 56kg/124lb

Every 1:00 x 10

• 7 strict ring dips
• 5 chin-ups

Chris - yep

(from @treelinecrossfit) Alternate every 1:00 x 20

• 3 back squats (80-85%/122-130kg)
• 6 high box jumps

Chris - 122kg/270lb, 30-inch box

For time, 5 rounds

• 10 sumo deadlift high-pull (135lb)
• 6 shuttle runs (20ft, down-and-back)

Chris - 9:09

Every 1:00 x 10

• 1-3 strict muscle-up transition (0:02 pause at bottom/top)
• 0:10-0:15 parallette l-sit

Chris - yep

(from @treelinecrossfit) Strength

• 1 x 5 split jerk (daily max)

Chris - 85kg/188lb

20:00 AMRAP

• 3 bar muscle-ups
• 6 handstand push-ups
• 9 kettlebell swings (53lb)

Chris - 13+7

For quality, 10 rounds

• 0:20 handstand / hollow dead hang (alternating)
• 0:20 rest

Chris - yep

For calories, 10 rounds

• 0:30 max calories ski
• 0:30 rest

Chris - 116 calories (13, 12, 12, 11, 12, 10, 11, 12, 11, 12)

(from @treelinecrossfit) 16:00 AMRAP

• 12 calorie row
• 10 burpee box jump-overs
• 8 deadlifts (102kg/225lb)
• 150m run

Chris - 5 rounds

For quality, 5 rounds

• 10 bench press (bodyweight)
• 10 curls (each arm, 35lb)
• 10 hollow rocks

Chris - 76kg/168lb bench press

(from @treelinecrossfit) For time

• 2k row
• 100 wall balls

Chris - 13:07

Strength

• 1 clean + front squat + jerk (daily max)

Chris - 93kg/206lb

Every 0:30 x 14

• 1 squat clean + jerk (80% daily max)

Chris - 75kg/166lb

Strength

• 5 x 1 snatch pull, 0:10 pause at knee

Chris - 75kg/166lb

For time, 5 rounds

• 10 strict chin-ups
• 50ft handstand walk or seal walk

Chris - 14:01, slow handstand walk

(from @treelinecrossfit) Every 0:30 * 8

• 15 double-unders
• 1 squat snatch (70%/53kg)

Rest 1:00, then repeat at 75%/57kg (with rest), 80%/60kg (with rest)

Chris - 53kg/117lb, 57kg/126lb, 60kg/133lb

Then every 1:00 * 4

• 30 double-unders
• 1 squat snatch (85-90%/64kg-68kg)

Chris - 64kg/142lb

Finally, take 3 attempts at heavy single

Chris - 67kg/148lb, 72kg/159lb, 75kg/166lb (miss)

For reps, 10:00 AMRAP, 3-6-9-12…

• clean and jerk (115lb/52kg)
• toes-to-bar

Chris - 108 reps

For quality, with a 7:00 clock

• 0:20 peg board compact hold
• 0:10 rest
• 0:20 l-sit hold

Chris - yep

(from @treelinecrossfit) Every 1:00 x 5

• 3 deadlifts (80%, 133kg)
• 3 high box jumps

Chris - 136kg/300lb for 3 rounds, 140kg/309lb for 2

For time, 3 rounds

• 20 front squats (84kg/185lb)
• 10 muscle-ups
• 250m run

Chris - 17:07, 70kg/155lb on the bar

For time, 7-6-5-4-3-2-1 reps of

• strict deficit handstand push-ups (unbroken first set)
• 5 towel pull-ups after each round

Chris - 8:48, 3.5 inch deficit

(from @treelinecrossfit) Strength

• 1 strict press (find daily max)

Chris - 60kg/133lb

For reps, 3 rounds

• 1:00 max calorie row
• 1:00 max strict press (55lb)
• 1:00 max ghd sit-ups
• 1:00 max strict pull-ups
• 1:00 rest

Chris - 225 reps (74, 75, 76)

Assault bike max calorie test

• 5:00 max calorie assault bike
• 5:00 rest
• 2:00 max calorie assault bike

Chris - 70 calories, 38 calories

(from @treelinecrossfit) For time

• 2 rounds
  • 25 calorie row
  • 50 double-unders
  • 10 toes-to-bar
• 2 rounds
  • 25 calorie assault bike
  • 50 double-unders
  • 10 toes-to-bar
• 2 rounds
  • 25 calorie row
  • 50 double-unders
  • 10 toes-to-bar

Chris - 16:46

Strength

• 5 x 3 bench press, increasing weight

Chris - 94kg/208lb

(from @treelinecrossfit) Strength

• 3 power cleans (drop each rep, daily max)

Chris - 91kg/200lb

Every 1:00 x 5

• 3 touch-n-go power cleans (80-85% daily max)

Chris - 75kg/166lb

For time

• 50 double-unders
• 8 bar muscle-ups
• 50 double-unders
• 16 chest-to-bar
• 50 double-unders
• 24 pull-ups
• 50 double-unders

Chris - 5:12

For time

• 30 power cleans (61kg/135lb)
• 30 shoulder-to-overhead

Chris - 5:46

For quality, 8 rounds

• 0:10 handstand hold
• 0:20 rest

Chris - yep

(from @treelinecrossfit) Build to max

• 1 snatch pull
• 1 hang snatch pull
• 1 high hang snatch

Chris - 70kg/155lb

Every 0:30 x 12

• 1 high hang squat snatch (80% of daily max)

Chris - 56kg/124lb

For time

• 15-12-9 chest-to-bar chin-up grip
• 21-15-9 dumbbell thruster (50lb)
• 400m run

Chris - DNF (pinched my back, did reps slow for quality)

For time

• 40 calorie row
• 40 toes-to-bar
• 20 calorie row
• 20 toes-to-bar

Chris - 7:03

(from @treelinecrossfit) Strength

• 3 back squats (daily max)

Chris - 150kg/331lb

Every 1:00 x 8

• 3 back squats (80-85% of daily max)

Chris - 125kg/276lb

For time

• 35 calorie bike
• 800m run

Chris - 4:27

Every 2:00 x 6

• 10 deadlifts (117kg)
• 7 muscle-ups

Chris - Slowly losing reps, ended with 8/5

(from @treelinecrossfit) Strength

• 3 push jerk (daily max)

Chris - 85kg/188lb (90kg/199lb for 2 reps)

Every 0:20 x 15

• 1 push jerk (80% daily max)

Chris - 72kg/159lb

For time

• 60 calorie row
• 50 box jump-overs
• 40 shoulder-to-overhead (95lb)
• 30 lateral burpee over-the-bar
• 40 shoulder-to-overhead (95lb)
• 50 box jump-overs
• 60 calorie row

Chris - 17:22

For time

• 50 GHD sit-ups
• 100ft handstand walk
• 100ft single arm kettlebell overhead walking lunge (53lb)

Chris - 6:44

Strength

• 3 bench press (daily max, est 88kg)

Chris - 91kg/200lb

Every 1:00 x 4

• 6 bench press (80-85% of above)

Chris - 75kg/166lb

(from @treelinecrossfit) 35:00 AMRAP

• 1 mile run
• 50ft seal walk
• 50 overhead squats (115lb)

Chris - 2 + 25 OHS

(from @treelinecrossfit) Strength

• 1 hang clean + jerk (daily max)

Chris - 95kg/210lb

Every 1:00 x 10

• 1 full clean + jerk (80-85% daily max)

Chris - 80kg/177lb

For quality, 5 rounds of

• 1 + 3 hang snatch pull + snatch grip shrugs (90%, 68kg)

Chris - 70kg/155lb

For quality, 10 rounds of

• 10 GHD sit-ups
• 10 hip extensions
• 5 strict chest to bar (chin-up grip)

Chris - yep

For time, 4 rounds of

• 10 hang clean and jerks (52kg/115lb)
• 10 burpee box jump-overs

Chris - 7:08 RX

(from @treelinecrossfit) Every 1:00 x 5

• 6-8 front squats (60-65%, 70-76kg)

Chris - 80kg/177lb

Every 1:00 x 10

• 2 deadlifts (80-85%, 133-142kg)

Chris - 140kg/309lb

For reps, 3 rounds of 4:00 AMRAP (rest 1:00 between rounds)

• 2 strict muscle-ups
• 10 deadlifts (84kg/185lb)
• 30 double-unders

Chris - 9+2 (3, 3+1, 3+1) with kipping muscle-ups

(from @treelinecrossfit) Strength

• 7-5-3-5-7 push press

Beat your weights on the way back up

Chris - 65kg/144lb, 70kg/155lb, 75kg/166lb, 72kg/159lb, 69kg/153lb

In 15:00, as many rounds as possible

• 4 ring muscle-ups
• 15 wall balls
• 4 shuttle runs (50ft down/back)

Chris - 5 + 19

For time, 2 rounds of

• 1500m row
• 5:00 rest

Chris - 11:19.9 (5:41.7, 5:38.2)

For quality, 8 rounds of

• 0:10 parallette l-sit
• 0:20 rest

Chris - yep

(from @treelinecrossfit) Snatch complex

• 1 snatch pull
• 1 full snatch
• 1 hang snatch
• 3 overhead squats

Chris - 65kg/144lb

Build to max, then 1:00 x 10 of

• 1 squat snatch + 2 overhead squats (85-90% of complex)

Chris - 58kg/128lb

For time, “Randy” with a twist

• 75 power snatches (34kg/75lb)

10 front squats every time the bar is dropped

Chris - 8:29

For calories, 5 rounds of

• 0:20 max calorie assault bike
• 1:00 rest

Chris - 65 total calories: 15, 12, 13, 13, 12

(from @treelinecrossfit) For time

• 150 double unders
• 50 toes-to-bar
• 50 kettlebell swings
• 15 bar muscle ups
• 50 kettlebell swings
• 50 toes-to-bar
• 150 double unders

Chris - 20:42

2 rounds of

• 20 calorie bike
• 2:00 rest

Chris - yep, it sucked

(from @treelinecrossfit) Strength

• 3 squat cleans (work to daily max)

Chris - 90kg/199lb

Every 1:00 x 7

• 3 touch-n-go squat cleans (80% of daily max)

Chris - 72kg/159lb

Strength

• 7 x 1 snatch pull (100% with 0:05 negative back to ground)

Chris - 75kg/166lb

In 10 minutes, do

• 1000m row
• 50 chest-to-bar pull-ups
• AMRAP clean and jerk (70kg/155lb)

Chris - 11 clean and jerks

For time, 5-10-15-20-15-10-5

• GHD back extensions
• handstand walk (in meters)

Chris - 13:34

(from @treelinecrossfit) Strength

• 7 x 2 back squat (building in weight)

Chris - 90kg/199lb - 145kg/320lb

(Diane) For time, 21-15-9 of

• deadlifts (225-275)
• handstand push-ups

Chris - 4:04

5 rounds of

• 20 calorie assault bike
• 10 overhead jumping lunges (20kg/45lb)
• 2:00 rest

Chris - 3 rounds, then fell asleep on the floor

For quality, 5 rounds of

• 0:45 hollow hold
• 0:45 arch hold
• 10 seated dumbbell z-presses (16kg/35lb)

Chris - yep

(from @treelinecrossfit) For time

• 1600m run
• 3:00 rest
• 800m run
• 2:00 rest
• 400m run
• 1:00 rest
• 200m run

Chris - 5:08, 2:22, 0:58, 0:32

Strength

• 1 pause split jerk (work to daily max)

Pause 0:02 in the dip and 0:02 in the split

Chris - 90kg/199lb

Every 1:00x10

• 1 split jerk (85-90% of daily max above)

Chris - 80kg/177lb

For time

• 9-7-5 muscle-up
• 30-20-10 snatch (34kg/75lb)

Chris - 8:54

(from @treelinecrossfit) Strength

• 6 x 3 snatch (increasing weight, work to max)

Chris - 65kg/144lb

1:00 x 12, increasing weight, get back to daily 3-rep max

• 1-4: 3 snatch
• 5-8: 2 snatch
• 9-12: 1 snatch

Chris - 1-4: 55kg/122lb, 5-8: 60kg/133lb, 9-12: 65kg/144lb

For time

• 50 calorie row

Chris - 2:02

10:00 AMRAP of

• 25 calorie row
• 25 wallballs

Chris - 3+36

For quality, 5 rounds

• 10 strict toes-to-bar
• 10 bicep curls (each arm, 35lb)

Chris - yep

(from @treelinecrossfit) Every 1:00 x 10

• 3 back squat (80%, 122kg/270lb)

Chris - 122kg/270lb

For time

• 400m run
• 21 thrusters (52kg/115lb)
• 12 bar muscle-ups
• 150m run
• 15 thrusters (52kg/115lb)
• 9 bar muscle-ups
• 150m run
• 9 thrusters (52kg/115lb)
• 6 bar muscle-ups
• 400m run

Chris - 15:08

For quality, 5 rounds of

• 15 GHD
• 10 strict handstand push-ups
• 25ft seal walk

Chris - yep

(from @treelinecrossfit) Find daily max

• 5 power cleans + 2 split jerks (touch-n-go)

Chris - 80kg/176lb

Every 1:00 x 5 do

• 3 power cleans + 2 split jerks (80% of daily max)

Chris - 64kg/141lb

For time, 30-20-10 reps of

• shoulder-to-overhead (43kg/95lb)
• front rack lunge (43kg/95lb)

Chris - 4:29 RX

For quality, 5 rounds of

• 0:30 fast row
• 1:00 rest

Chris - yep

(from @treelinecrossfit) Every 2:00 x 5

• 8 deadlifts (increase each round, find max)

Chris - 100kg/220lb, 110kg/243kg, 120kg/265lb, 140kg/309lb, 150kg/331lb

Every 5:00 x 4

• 10 back squat (50%, 76kg/168lb)
• 30 calorie row

Chris - 75kg/165lb, 80kg/176lb, 90kg/198lb, 95kg/210lb

5 rounds, for time

• 12 calorie bike
• 6 bar muscle-ups

Chris - 10:42 (400m run instead of bike)

10 rounds, for quality

• 5 v-ups
• 5 false grip ring kips
• 10 z presses (empty bar)

Chris - yep

(from @treelinecrossfit) Strength

• 1 x 8 push jerk (daily max)

Chris - 75kg/166lb

5 minute EMOM of

• 1 x 8 push jerk (80% of daily max)

Chris - 60kg/133lb

For time

• 30 single arm dumbbell push presses (15 per arm, 50lb)
• 120 double-unders
• 30 burpee box jump overs

Chris - 3:46 RX

For time

• 400m farmers carry (53lb)

Chris - 2:56, 50lb dumbbells

Rest exactly 1 minute, then 5 minute AMRAP of

• toes-to-bar
• 100m run each time you drop from bar

Chris - 57 toes-to-bars

(from @treelinecrossfit) Weightlifting

• 1x hang snatch (work to daily max)

Chris - 75kg/165lb

12 minute EMOM of

• 1x hang snatch (85-90% of daily max)

Chris - 65kg/143lb

3 rounds of

• 400m run
• 21 kettlebell swings (53)
• 12 bar muscle-ups

Split 6BMU/6C2B if you don’t have 5BMU consistently.

Chris - 10:12 (6BMU/6C2B)

Then, for quality, 5 rounds of

• 10 banded or tempo GHD
• 10 normal GHD
• 10 banded hip extensions

Chris - yep

Strength

• 3 x 5 back squat (75%, 114kg)
  • Chris - 115kg/254lb
• 3 x 5 deadlift (75%, 125kg)
  • Chris - 125kg/276lb
• 3 x 30 farmers carry (30 steps)
  • Chris - 41kg/90lb
• 3 x 12-15 pendlay row (75kg+)
  • Chris - 75kg/166lb
• 3 x 20 toes-to-bar (strict)
  • Chris - 20, 20, 20

(from @treelinecrossfit) 3 rounds of

• 1 minute AMRAP slam balls
• 1 minute AMRAP burpees
• 1 minute AMRAP sit-ups
• 1 minute AMRAP goblet squats
• 1 minute AMRAP calories rowed
• 1 minute rest

Score is total reps accumulated.

Chris - 324 reps, 30lb slam ball, 53lb goblet

Strength

• 3 x 3 bench press (85%, 84kg)
  • Chris - 85kg/188lb, 86kg/190lb, 87kg/192lb
• 2 x 6-12 bench press (failure)
  • Chris - 80kg/177lb (8 reps, 7 reps)
• 4 x 12 half kneeling single arm kettlebell press (per arm)
  • Chris - 14kg/30lb (14 reps, 12, 12)
• 4 x 12-15 weighted dips
  • Chris - 20kg/45lb, 11kg/25lb, 11kg/25lb, 11kg/25lb
• 2 x 10-15 tricep extension
  • Chris - blue band
• 2 x 10-15 dumbbell bent-over side raises
  • Chris - 9kg/20lb
• 4 x 12 bird dogs
  • Chris - 12, 12, 12, 12

CrossFit Team Series Event 2 (scaled)

• 120 single-unders (each)
• 120 jumping chest-to-bar pull-ups (total)
• 120 hang power snatches (total, 65lb/45lb)
• 120 single-unders (each)

Chris and Louisa - 12:37 scaled

CrossFit Team Series Event 4

• 100 calorie row (switch as needed)
• 100 toes-to-bar (switch as needed)

Chris and Louisa - 10:30 RX

Strength

• 1 x 1+5 power clean + push press (daily max)
  • Chris - 70kg/155lb
• 1 x 3+2 front squat + jerk (daily max)
  • Chris - 75kg/166lb
• 3 x 3 cleans (75%/67kg min)
  • Chris - 80kg/177lb, 80kg/177lb, 85kg/188lb
• 3 x 12 dumbbell walking lunges (per leg)
  • Chris - 18kg/40lb, 23kg/50lb, 23kg/50lb
• 3 x 15-20 dumbbell row (per side)
  • Chris - 23kg/50lb (20, 20, 20)
• 4 x 10 landmine oblique twists (per side)
  • Chris - 10kg/22lb (10, 10, 10, 10)

(from @crossfitpd) 5 rounds of

• 10 hang power snatches (52kg/115lb)
• 15 box jump overs (24 inch)
• 20 push-ups

Chris - 13:12 RX

Rest day, no strength stuff. Do some tabatas. A tabata is 8 rounds of 10 seconds rest, 20 seconds work (totaling 4 minutes).

(from @crossfitpd)

• tabata row
• 1 minute rest
• tabata air squat
• 1 minute rest
• tabata row

Chris - 947m, 139 squats, 925m

Strength

• 3 x 10-12 weighted pull-ups (15-ish)
  • Chris - 25lb(9), 15lb(9), 0lb(12)
• 3 x 10-15 close-grip supinated lat pulldown
  • Chris - black, green, green
• 3 x 12-15 dumbbell row (per side)
  • Chris - 70lb(12), 70lb(12), 70lb(12)
• 4 x 12 standing single arm dumbbell press (30-ish)
  • Chris - 30lb(15), 40lb(10), 35lb(12), 35lb(10)
• 2 x 10-15 dumbbell side raises
  • Chris - 15lb(11), 15lb(11)
• 2 x 10-15 dumbbell bent-over side raises
  • Chris - 15lb(13), 15lb(13)
• 2 x 6-12 barbell curls
  • Chris - 90lb, 80lb, 60lb
• 2 x 8-15 barbell shrugs
  • Chris - 225lb(12), 275lb(12)

Strength

• 3 x 3 snatch (75%+, 55kg+)
  • Chris - 55kg, 55kg, 57kg
• 3 x 3 drop snatch (80-90%, 59-66kg)
  • Chris - 60kg, 60kg, 60kg
• 5 x 5 snatch pull (100-120%, 73-88kg)
  • Chris - 75kg, 77kg, 79kg, 81kg, 83kg
• 3 x 6 front squat (70%, 82kg)
  • Chris - 82kg, 82kg, 82kg
• 4 x 15 skater squats (per leg)
  • Chris - 15, 15, 15, 15
• 3 x 20 knees-to-elbows
  • Chris - 20, 20, 20

(from @crossfitpd) AMRAP in 6 minutes of

• hang squat cleans (155)

Complete 30 double-unders each time you drop the bar.

Chris - 22 RX

Sunday partner workout with Louisa. This is from @crossfitpd, but we replaced a 300m run with 200m row because it was raining.

AMRAP in 20 minutes of

• P1: 15 deadlifts (155/105), P2: static hang
• P1: static hold, P2: 15 pull-ups
• P1: 200m row, P2: rest

Chris and Louisa - 7+30 RX

Then, for time

• 100 push-ups

Chris - 2:45

Mock meet day. Get some PRs mayn.

• 1x1x1 back squat (124kg, 138kg, PR)
  • Chris - 124kg/274lb, 138kg/305lb, 152kg/336lb
• 1x1x1 bench press (84kg, 93kg, PR)
  • Chris - 84kg/186lb, 93kg/206lb, 98kg/216lb
• 1x1x1 deadlift (142kg, 156kg, PR)
  • Chris - 142kg/313lb, 156kg/344lb, 166kg/366lb

Chris - 416kg/918lb total, for a 28kg/62lb improvement over the last total (14kg/31lb more on squat, 5kg/11lb more on bench, 9kg/20lb more on deadlift)

Rest day today. Just some snatch/clean practice and a few ab-mats.

Mock meet in two days. Spend today working to the weights for the openers. Opening weight should be maybe 85/90% of the PR goal.

Strength

• Work to squat opener (275)
  • Chris - 275
• Work to bench press opener (185)
  • Chris - 185
• Work to deadlift opener (311)
  • Chris - 315

(from @crossfitpd) For time

• 42 single-arm db push-jerks (50)
• 21 chest-to-bar pull-ups
• 30 single-arm db push-jerks (50)
• 15 chest-to-bar pull-ups
• 18 single-arm db push-jerks (50)
• 9 chest-to-bar pull-ups

Split each set of push-jerks evenly between arms.

Chris - 5:20 RX

Rest day, no strength stuff.

(from @crossfitpd) AMRAP in 6 minutes of

• 6 toes-to-bar
• 12 kettlebell swings (53)

Immediately followed by AMRAP in 6 minutes of

• 6 burpees
• 12 box jumps (24)

Chris - 7+3, 7+12 RX

Strength

• 3 x 2 bench press (80%, 164)
  • Chris - 165
• 3 x 2 back squat (80%, 244)
  • Chris - 245
• 3 x 2 deadlift (75%, 259)
  • Chris - 265

(from @crossfitswbeaverton) 2 rounds of

• 10 shoulder press (115)
• 200 meter run

Followed by 2 rounds of

• 15 push press (115)
• 400 meter run

Followed by 2 rounds of

• 20 push jerks (115)
• 200 meter run

Chris - 14:03 RX

Rest day, no strength stuff. Practice some squat cleans at a lighter weight.

(from @crossfitpd) For time

• 400 meter run
• 10 thrusters (95)
• 400 meter run
• 20 thrusters (95)
• 400 meter run
• 30 thrusters (95)

Chris - 8:39 RX

Strength

• 3 x 3 bench press (80%, 164)
  • Chris - 165
• 3 x 3 back squat (80%, 244)
  • Chris - 245
• 3 x 3 deadlift (75%, 259)
  • Chris - 265
• 4 x 12 bird dogs (per side)
  • Chris - 12, 12, 12, 12

With a partner, as many rounds as possible in 20 minutes of

• 5 pull-ups
• 10 push-ups
• 15 kettlebell swings (53/35)

One partner runs 400 meters while the other partner works.

Chris and Louisa - 15+14 RX

Strength

• 1 x 1 snatch (find new 1 rep max, 150+)
  • Chris - 160
• 1 x 1 clean and jerk (find new 1 rep max, 175+)
  • Chris - 195
• 2 x 3 front squat (80%, 204)
  • Chris - 205
• 3 x 12 dumbbell backward lunge (12 per leg, 55ish)
  • Chris - 60, 70, 70
• 3 x 10 standing band twist (per side, blue)
  • Chris - blue band

(from @crossfitpd) For time

• 30 overhead squats (95)
• 30 box jumps (24)
• 30 wall balls (20)
• 30 kettlebell swings (53)

Chris - 5:26 RX

Rest day, no strength stuff.

(from @crossfitpd) Row as many meters as possible in 5 minutes.

Chris - 1448 meters, 1:46 pace

Strength

• 3 x 3 drop snatch (70-80%, 105-120)
  • Chris - 105
• 3 x 3 jerk (70-75%, 123-132)
  • Chris - 138
• 3 x 3 back squat (75%, 229)
  • Chris - 230
• 4 x 30 side planks (30 seconds per side)
  • Chris - 30, 30, 30, 30

(from @crossfitswbeaverton) 3 rounds of

• 21 calorie row
• 15 kettlebell sumo deadlift high pull (53)
• 9 handstand push-ups

Chris - 5:53 RX

Rest day, no strength stuff.

(from @crossfit) For time, 21-15-9 reps of

• dumbbell squat clean thrusters (50)
• pull-ups

Chris - 10:09 RX

Strength

• 1 x 1+1 power clean + push press (daily max, 175ish)
  • Chris - 170
• 3 x 3 snatch pull (max snatch, 150)
  • Chris - 155, 155, 155
• 1 x 1 front squat (daily max, 245+)
  • Chris - 255
• 3 x 20 bulgarian split squat with dumbbells (each leg)
  • Chris - 30(20), 0(20), 0(20)
• 3 x 30 single arm farmer carry (30 steps each side)
  • Chris - 90, 90, 90

(from @crossfitpd) In 10 minutes do

• 30 calorie row
• 30 toes-to-bar

Followed by AMRAP of

• 30 double-unders
• 10 toes-to-bar

Chris - 7+32 RX

Rest day today, no strength stuff. Went to @crossfitswbeaverton to do their partner workout.

With a partner, 5 rounds of

• 40 russian kettlebell swings (53/35)
• 40 box jumps
• 400m run (together)
• 40 burpees
• 40 wallballs (20/14)

One partner works at a time. Do the run together.

Chris and Louisa - 39:43 RX

Strength

• 3 x 4 back squat (85% 265, 290 last time for these reps)
  • Chris - 275, 295, 305
• 3 x 3 deadlift (75%+, 325+)
  • Chris - 325, 325, 330
• 3 x 5 strict press (65%)
  • Chris - 115(4), 105, 105
• 4 x 12 half kneeling single arm dumbbell press (each arm)
  • Chris - 30, 30, 30, 30
• 2 x 10-15 dumbbell side raises (failure, 15)
  • Chris - 15(12), 15(10)
• 2 x 6-12 dumbbell curls (failure, each arm)
  • Chris - 30(8), 30(7)

(from @crossfitpd) Every 2 minutes for 20 minutes

• 5 hang power cleans
• 10 pull-ups
• 15 push-ups

Choose your own weight for the hang power cleans.

Chris - 135lbs

Rest day, no strength stuff today. 45 minutes of jump rope practice.

(from @crossfit 170831) 3 rounds of

• 15 chest-to-bar pull-ups
• 20 burpees
• 15 sumo deadlift high pulls (95)

Chris - 7:52 RX

Strength

• 3 x 2 snatch (85%, 130)
  • Chris - 135, 135, 135
• 2 x 3 clean and jerk (85%, 150)
  • Chris - 165, 170
• 2 x 3 front squat (85%, 235)
  • Chris - 245, 245
• 4 x 10 landmine oblique twists (for quality, 15)
  • Chris - 10, 10, 10, 10
• 3 x 20 toes-to-bar (strict if possible)
  • Chris - 20, 20, 20

(from @crossfitpd) 3 rounds of

• 400m run
• 12 thrusters (135)
• 21 burpees

Chris - 17:10 RX

Rest day. No strength stuff.

(from crossfit.com) 7 minute AMRAP of

• 5 box jumps (30)
• 3 cleans (225)

Chris - 7+5 (scaled, 175 on the clean)

Strength

• 3 x 2 bench press (90%, 195)
  • Chris - 195, 195, 200
• 2 x 6-12 bench press (failure)
  • Chris - 165(8), 165(7)
• 2 x 6-12 skull crushers (65ish)
  • Chris - 60(10), 65(7)
• 3 x 4 back squat (285+)
  • Chris - 285, 285, 290
• 4 x 15 skater squats (per leg)
  • Chris - 15, 15, 15, 15
• 4 x 12 DB single leg romanian deadlifts (30ish)
  • Chris - 30(12), 40(12), 40(12), 40(12)

For time, help Tony unpack his 20 foot U-Haul.

Chris and Tony - 2 hours, 5 minutes

Rest day - no strength stuff today.

(from @crossfitswbeaverton) 5 rounds of

• 400m run
• 15 snatches (75)

Chris - 12:34 RX

Strength

• 1 x 1+1 snatch + hang snatch (daily max)
  • Chris - 145, 150(1)
• 3 x 5 clean pull (110%, 192+)
  • Chris - 185, 195, 200
• 3 x 4 back squat (275+)
  • Chris - 275, 280, 285
• 3 x 30 yoke carry (30 steps, use barbell)
  • Chris - 305
• 3 x 10-12 weighted pull-ups (15)
  • Chris - 15(10), 15(7), 8
• 2 x 6-12 barbell curls (60)
  • Chris - 60, 60

(from @crossfitpd) benchmark WOD “Diane”.

Try to beat 6:31, that’s what you got last time.

21-15-9 reps of

• deadlifts (225)
• handstand push-ups

Chris - 5:39 RX

Rest day, enjoy the sunshine. Run or row.

Chris - row 15 minutes, 3500 meters

Strength

• 3 x 3 bench press (190-200)
  • Chris - 195, 205(2), 195
• 2 x 10-15 tricep extensions (green, then blue)
  • Chris - green, green/blue
• 2 x 6-12 close grip bench press (failure)
  • Chris - 135(8), 135(7)
• 3 x 3 deadlift (305 last time, at least 260)
  • Chris - 305, 315, 325
• 3 x 12-15 pendlay rows (failure, 175+)
  • Chris - 165(12), 165(12), 165(12)
• 2 x 6-12 barbell curls (failure, 65+)
  • Chris - 60, 60, 60
• 3 x 25 waitress carry (25 steps per set, 53 KB)
  • Chris - 53KB

(from @crossfitpd) For time

• 100 wall balls (20)
• 150 ab-mat sit-ups

Complete in any order/partition.

Chris - 9:29 RX

Strength

• 1 x 1+4 power clean + strict press (daily max)
  • Chris - 125
• 4 x 3 front squat (85%)
  • Chris - 205, 215, 225, 235
• 3 x 3 clean from blocks (knee height, 80%, 175+)
  • Chris - 165, 165, 165
• 4 x 12 standing single arm dumbbell press (each arm, failure, 30+)
  • Chris - 30, 30, 30(9), 20
• 2 x 10-15 dumbbell side raises (failure, 15+)
  • Chris - 15(10), 15(10), 15(8)
• 2 x 10-15 dumbbell bent-over side raises (failure, 20+)
  • Chris - 15(13), 15(13)
• 4 x 10 landmine oblique twist (for quality, 10 per side, 25)
  • Chris - 15, 15, 15, 15

(from @crossfitpd) 3 rounds of 3:00 on / 3:00 rest

• 6 thrusters (95)
• 6 toes-to-bar
• 9 thrusters (95)
• 9 toes-to-bar
• 12 thrusters (95)
• 12 toes-to-bar
• … continue adding 3 reps

Record score for each of the three rounds.

Chris - 49, 47, 48

Strength

• 1 x 1+4 power clean + push press (daily max)
  • Chris - 155
• 1 x 1+1+1 snatch + hang snatch + hang snatch (daily max, straps)
  • Chris - 135
• 3 x 5 back squat (265+)
  • Chris - 275, 275, 275
• 2 x 12-15 glute ham raises
  • Chris - 15, 15
• 4 x 12 single leg romanian deadlifts (12 per leg, DB each hand)
  • Chris - 30, 30, 30, 30
• 4 x 12 dumbbell single leg bench step-ups (12 per leg)
  • Chris - 30, 40, 40, 50

(from @crossfitpd) 5 rounds of

• 400m run
• 30 double-unders
• 20 pull-ups

Chris - 13:25 RX

Rest day, no strength stuff.

(from @crossfitpd) 5 rounds of

• 10 push-jerks (95)
• 10 back squats (95)
• 10 barbell lunges (95)

Chris - 7:13 RX

Strength

• 3 x 3 drop snatch (116-131-ish?)
  • Chris - 105, 105, 105
• 3 x 5 bench press (150+)
  • Chris - 165, 175, 185
• 3 x 4 back squat (275)
  • Chris - 275, 275, 285
• 4 x 15 skater squats (15 per leg)
  • Chris - 15, 15, 15, 15
• 4 x 12 bird dogs (12 per side)
  • Chris - 12, 12, 12, 12

(from @crossfitpd) 5 rounds of

• 20 burpees
• 20 sit-to-stands

Chris - 13:34 RX

Visited @crossfitpd today to do the Harvell WOD.

With a partner, 2 rounds of

• 11 rope climbs (or 50 pull-ups)
• 200m buddy carry
• 33 power cleans (135/95)
• 400m buddy carry
• 55 front squats (135/95)
• 66 burpees with extra push-up at bottom

Chris and Louisa - 41:29 RX

Strength

• 3 x 3 deadlifts (work heavy, not max)
  • Chris - 305, 305, 305
• 3 x 8-12 pull-ups (weighted if you can)
  • Chris - 25(9), 25(7), 25(4)
• 3 x 10-15 banded lat pull-downs (black or green)
  • Chris - black(13), black(15), black(15)
• 2 x 10-15 barbell rows (reach failure)
  • Chris - 95(15), 115(12)
• 2 x 10-15 dumbbell side raises (reach failure, 15)
  • Chris - 15(13), 15(12)
• 2 x 6-12 barbell curls (reach failure, 65)
  • Chris - 65(8), 65(8)
• 4 x 12 half kneeling single arm KB/DB press (reach failure)
  • Chris - 35lb KB 10, 11, 10, 9

(from @crossfitpd) 10 minute AMRAP of

• 20 dumbbell snatches (50)
• 15 toes-to-bar
• 10 box jumps (30)

Chris - 4 + 2 RX

Strength

• 1 x 3 snatch (daily max)
  • Chris - 140
• 1 x 2 clean and jerk (80% or heavier, 175+)
  • Chris - 175
• 3 x 5 back squat (260+)
  • Chris - 265, 265, 265
• 2 x 12-15 glute ham raise
  • Chris - 15, 15
• 4 x 20 side plank (20 seconds per side)
  • Chris - 20, 20, 20, 20

(from @crossfitpd) 21-15-9 reps of

• hang power snatch (95)
• chest-to-bar pull-ups
• 400m run

Chris - 11:43 RX

Strength

• 1 x 3+2 front squat + jerk (work to max)
  • Chris - 175
• 3 x 5 clean pull (110% - 120%, maybe 200)
  • Chris - 175, 175, 175
• 3 x 3 bench press (185-195)
  • Chris - 190, 190, 190
• 4 x 12 standing single arm dumbbell press (30)
  • Chris - 30(12), 35(10), 35(8), 30(10)
• 3 x 10-15 banded lat pull-down (green)
  • Chris - green(15), black(10), black(11)
• 2 x 10-15 tricep extension (blue)
  • Chris - green(10), green/blue(15)

(from @crossfitpd) 7 minute AMRAP of

• 1 hang power clean (115)
• 2 lunge (115)

Chris - 39 RX

Strength

• 1 x 1+5 power clean + push press (daily max)
  • Chris - 155
• 3 x 3 snatch pull (155 or greater)
  • Chris - 155, 155, 165
• 3 x 6 back squat (235 or greater)
  • Chris - 235, 245, 255
• 3 x 20 knees-to-elbows
  • Chris - 20, 20, 20
• 3 x 12-15 dumbbell row (each side, reach failure, 80ish)
  • Chris - 80(11), 70(11), 60(11)

(from @crossfitpd) For time, 10 rounds of

• 10 deadlifts (155)
• 15 push-ups

Chris - 8:27 RX

Created the @huntcalifts Instagram account today.

Rest day

• Row 7000m in 30 minutes

Chris - 7000m, 30 minutes

Strength

• 3 x 4 back squat (250 to 260)
  • Chris - 255, 265, 275
• 3 x 3 clean from blocks, bar at knee height (80%, 150ish or heavier)
  • Chris - 155, 175, 185
• 1 x 3 jerk (work to a max, from the rack)
  • Chris - 155
• 2 x 12-15 glute ham raise (almost failure)
  • Chris - 12, 15
• 4 x 10 landmine oblique twists (10 per side)
  • Chris - 25, 25, 25, 25
• 2 x 10-15 dumbbell side raises (reach failure)
  • Chris - 15(12), 15(10)
• 3 x 6-12 barbell curls (reach failure)
  • Chris - 65(7), 65(6), 55(8)
• 3 x 10-15 banded tricep extension (blue band last time)
  • Chris - blue(11), blue(10), blue(9)

(from @crossfitpd) 10 minute AMRAP of

• 10 goblet squats (53)
• 10 pull-ups
• 10 box jumps (24)

Chris - 8 RX

Strength

• 1 x 1+1+1 snatch, hang snatch, touch and go snatch (work to max, use straps)
  • Chris - 135
• 1 x 1+1+2 clean, front squat, jerk (work to max)
  • Chris - 170
• 2 x 5 conventional deadlift (work to heavy sets, no straps)
  • Chris - 275, 295
• 3 x 20 toes-to-bar (strict if possible)
  • Chris - 20, 20, 20
• 3 x 30 single arm farmers carry (30 steps per arm, use dumbbell)
  • Chris - 75, 90, 90

(from @crossfitpd) For time, 4 rounds of

• 400m run
• 25 double dumbbell push-jerks (50)

Chris - 15:43 RX

Strength

• 3 x 5 back squat (225 or 230 or 235)
  • Chris - 235, 240, 240
• 3 x 3 bench press (165 or 170 or 175)
  • Chris - 175, 185, 185
• 2 x 6-12 bench press (reach failure)
  • Chris - 155(8), 155(7)
• 2 x 10-15 incline dumbbell chest flyes (25 or greater, almost failure)
  • Chris - 25(11), 25(12)
• 4 x 12 standing single arm dumbbell press (35 last time)
  • Chris - 35(9), 30(12), 25(12), 25(12)
• 2 x 8-12 weighted dips (reach failure)
  • Chris - 25(9), 35(8)

(from @crossfitpd) For time, 5 rounds of

• 20 double-unders
• 10 chest-to-bar pull-ups
• 20 double-unders
• 10 handstand push-ups

Chris - 10:58 RX

Strength

• 1 x 1+5 power clean + push press (daily max)
  • Chris - 155
• 5 x 3 snatch pull (100-120%, 145-174)
  • Chris - 155, 155, 155, 155, 155
• 3 x 6 back squat (205 or 210 or 215)
  • Chris - 215, 225, 235(7)
• 3 x 12 dumbbell backward lunge
  • Chris - 35, 55, 55
• 3 x 6 pendlay rows (reach failure)
  • Chris - 155(7), 175, 175
• 4 x 30 seconds side planks (per side)
  • Chris - 30, 30, 30, 30

(from @crossfitpd) “Baseline”, for time

• 500m row
• 40 air squats
• 30 ab-mat sit-ups
• 20 push-ups
• 10 pull-ups

Chris - 4:04 RX

For time

• 30 deadlifts 205
• 1200m run
• 20 deadlifts 205
• 800m run
• 10 deadlifts 205
• 400m run

Chris - 12:08 RX

Strength

• 2 x max reps weighted chin-ups

Chris - 5, 5 at 35lbs

Strength

• 1 x 3 snatch (work up to max)
  • Chris - 135, 145(1)
• 3 x 4 back squat (80%, 240)
  • Chris - 240, 240, 240
• 1 x 10 bench press (work up to max)
  • Chris - 165(8)
• 3 x 15 bench press (near failure at 15)
  • Chris - 135, 135(12), 125
• 2 x 10-15 dumbbell bent-over side raises (reach failure)
  • Chris - 20, 20
• 4 x 12 bird dogs (per side)
  • Chris - 12, 12, 12, 12
• 2 x 6-12 barbell curls
  • Chris - 65(8), 65(7)
• 2 x 8-15 barbell or dumbbell shrugs
  • Chris - 155(11), 165(12)

For time, do 5 burpees at start of every minute (including first)

• 100 wall balls 20

Chris - 5:49 RX

Rest day. Row at a gentle pace for 30 minutes.

Chris - 7000m

Strength

• 1 x 3 clean and jerk (daily max)
  • Chris - 165, 175(1)
• 3 x 8-12 pull-ups (add weight if necessary)
  • Chris - 25(8), 15(8), 10(8)
• 3 x 10-15 banded lat pull-down
  • Chris - green band 15, 15, 15
• 2 x 10-15 one arm dumbbell row (reach failure)
  • Chris - 70(15), 90(11)
• 3 x 10 standing band twists (10 per side)
  • Chris - blue band 10, 10, 10
• 2 x 10-15 dumbbell side raises (reach failure)
  • Chris - 20(10), 15(10)

Benchmark WOD “Diane”

21-15-9 reps of

• deadlift 225
• handstand push-ups

Chris - 6:31 RX

Strength

• 3 x 5 back squat (75%)
  • Chris - 225, 225, 225
• 2 x 10-15 sumo deadlift
  • Chris - 185(13), 185(14)
• 3 x 6-10 weighted lunges (each leg)
  • Chris - 95(10), 115(10), 135(10)
• 3 x 20 toes-to-bar (strict if possible)
  • Chris - 20, 20, 20
• 2 x 10-15 narrow stance back squat (heels on 10lb plate)
  • Chris - 95(15), 115(15)
• 2 x 12-15 glute ham raises
  • Chris - 15, 15

For time, 3 rounds of

• 800 meter run
• 50 double-unders
• 30 kettlebell swings (53)

Chris - 14:56 RX

10 minute AMRAP with 50 calorie row buy-in then

• 10 handstand push-ups
• 30 double-unders

Chris - 3 + 6 RX

Strength

• 3 x 3 bench press (85%)
  • Chris - 165(4), 165, 165
• 2 x 6-12 bench press (almost until failure)
  • Chris - 155(6), 145(9)
• 2 x 10-15 dumbbell chest flyes (almost until failure)
  • Chris - 20(15), 25(11)
• 2 x 8-12 weighted dips
  • Chris - 25(7), 20(8)
• 3 x 25 waitress carry (25 steps per set)
  • Chris - 53 kettlebell
• 2 x 6-12 skull crushers
  • Chris - 55(10), 65(6)
• 2 x 10-15 banded tricep extensions (reach failure)
  • Chris - blue band

With a partner, 30 minute AMRAP of

• 15 handstand push-ups
• 30 deadlifts 155/205
• 45 inbred cousins 15/20
• 60 box jumps 20/24
• 100 overhead squats 45/65

Chris & Louisa - 2 + 61 RX

Strength

• 1 x 1 power clean + 5 push press
  • Chris - 155
• 5 x 5 snatch pull
  • Chris - 135
• 4 x 12 stanging single arm dumbbell press
  • Chris - 30, 35, 35, 30
• 3 x 10 pull-up
  • Chris - 10, 10, 10
• 3 x 6 back squat (70%)
  • Chris - 205
• 3 x 20 double knees-to-elbow
  • Chris - 20, 20, 20

Benchmark WOD “Cindy”

20 minute AMRAP of

• 5 pull-ups
• 10 push-ups
• 15 air squats

Chris - 26 + 1 RX

Bench press

• work up to a 1-rep max

Chris - 195
Louisa - 115

Clean and jerk

• establish a 3RM power clean + push-jerk (touch-n-go)

Chris - 165 RX

Followed by

• 50 calorie row
• 30 over-the-bar burpees
• 20 hang power cleans 155
• 10 push-jerks 155

Chris - DNF (weights kept falling off bar, did singles)

Go to the store and buy collars, then 10 minute EMOM

• 2x clean and jerk

Chris - 155 RX

For time

• receive Rogue delivery from UPS freight
• setup home gym
• clean driveway
• 1 pull-up

Chris - 9 hours, 40 minutes RX

4 rounds of

• max strict handstand push-ups
• rest 1 minute

Chris - 8, 7, 5, 5 RX

4 rounds of

• max dumbbell bench press (50)
• rest 1 minute

Chris - 11, 9, 9, 7 RX

4 rounds of

• max bent row (80)
• rest 1 minute

Chris - 11, 11, 10, 8 (with pause) RX

4 rounds of

• max dumbbell front squat with 3 second pause (2x 40)
• rest 1 minute

Chris - 13, 9, 10, 10 RX

Work up to a 1-rep max deadlift

Chris - 345 lbs

21-15-9 of

• push press 65/95
• ring pulls
• ball slams 15/20
• 250m row after each round

Chris - 8:50 RX

8 round tabata, record minimum number of sit-ups

• 20 seconds max abmat sit-ups
• 10 seconds rest

Chris - 11 RX

22 minute AMRAP with 100m walking lunge buy-in then

• 10 back squats 75/105
• 10 push-ups to ball
• 10 front squats 75/105
• 10 kettlebell swings 35/53
• 100m run

Chris - 7 + 33 RX

Accumulate 150 double-unders and EMOM

• 4 Snatches 65/95

Accumulate 75 burpees (hand release) and EMOM

• 6 weighted box step-ups 20/24 (25/35)

Chris - 7:53 RX

Rest 2 minutes, then every 2 minutes for 6 minutes

• 4 power snatch + hang power snatch 95

For time

• 1 mile run

Followed immediately by 10 rounds of

• 4 handstand push-ups (with abmat)
• 8 pull-ups
• 12 wall balls 14/20 (9ft/10ft)

Chris - 18:44 RX+ (no abmat on hspu)
Louisa - 29:00 (ring rows, box hspu)

For time, dumbbell touches the ground on each rep

• 25 dumbbell deadlifts 35/50
• 50 air squats
• 20 dumbbell deadlifts 35/50
• 40 air squats
• 15 dumbbell deadlifts 35/50
• 30 air squats
• 10 dumbbell deadlifts 35/50
• 20 air squats
• 5 dumbbell deadlifts 35/50
• 10 air squats

Chris - 6:38 RX

Dumbbell bench press

• 5-5-5-5-5 increasing weight
• Remove 10 pounds, max reps
• Remove 10 pounds, max reps
• … repeat until you run out of dumbbells

Chris - 70, 70, 75, 80(3), 75

20 minute AMRAP with a partner, break up however you wish

• 17 overhead squats 65/95
• 17 kettlebell swings 53/70
• 17 box jumps 24/30

Chris/Louisa - 8 + 22 (Louisa on 20 box)

Back squat

• 5x5x3x3x2x1

Chris - 300 RX

Death by burpees

• 1 burpee during minute 1
• 2 burpees during minute 2
• 3 burpees during minute 3
• … continue until failure

Chris - 21 + 0 RX

Deadlifts

• 5 60% + 20
• 5 80% + 20
• 3 85% + 20

Chris - 225, 275, 295 RX
Louisa - 200 RX

EMOM for 15 minutes

• 1 deadlift 105/155
• 1 hang power clean 105/155
• 1 front squat 105/155
• 1 jerk 105/155

Chris - 165 RX+
Louisa - 105 RX

Death by double-unders

• 10 double-unders first minute
• 20 double-unders second minute
• 30 double-unders third minute
• … continue until failure

Chris - 10 minutes RX
Louisa - 6 minutes RX

Followed by 4 rounds

• 15 burpee pull-ups
• 15 inbred cousins 15/20
• 15 sumo deadlift high pulls 65/95

Chris - 13:25 RX
Louisa - 21:28 RX

5 rounds, increasing weight, rest between rounds

• dumbell clean + 10 dumbell front squats
• max rep strict handstand push-ups

Chris - 40/6, 50/4, 60/4, 65/4, 70/3 RX

Followed by

• 100 push-ups for time

Chris - 3:44 RX

CrossFit “Filthy Fifty”

For time

• 50 box jumps 24
• 50 jumping pull-ups
• 50 kettlebell swings 35
• 50 walking lunges
• 50 knees to elbows
• 50 push-press 45
• 50 back extensions (GHD)
• 50 wallballs 20
• 50 burpees
• 50 double-unders

Chris - 18:43 RX
Louisa - 30:28 (box 20, superman, wallball 14, 100 singles)

Followed by

• 100 push-ups for time

Chris - 3:07 RX

Deadlifts

• 5 60% + 15
• 5 80% + 15
• 3 85% + 15

Chris - 295 RX
Louisa - 175 RX

Fran, 21-15-9 reps of

• thrusters 65/95
• pull-ups

Chris - 3:39 RX
Louisa - 7:28 RX

4 minute AMRAP

• 15 power cleans buy-in 95/135
• 10 burpee box jump overs buy-in 20/24
• Max calorie row

Rest 4 minutes, then 4 minute AMRAP

• 15 power cleans buy-in 80/115
• 10 burpee box jump overs buy-in 20/24
• Max calorie row

Rest 4 minutes, then 4 minute AMRAP

• 15 power cleans buy-in 65/95
• 10 burpee box jump overs buy-in 20/24
• Max calorie row

Record the total number of calories rowed

Chris - 137 calories RX
Louisa - 74 calories RX

100 push-ups for time

Chris - 3:39 RX

3 rounds of

• 10 man makers
• 20 dumbbell deadlifts
• 30 single-arm dumbbell snatches (15 per side)
• 40 single overhead lunges (20 per side)
• 50 dumbbell swings

Chris - 23:01 RX (30lb dumbells)

Hero WOD ‘Nick’

12 rounds of

• 10 dumbbell hang squat clean (45/35 lbs)
• 6 handstand push-ups on dumbbells

Chris - 28:31 (no dumbells for handstand pushups)