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Graham Wells 01/19/2015 CFID C&J + Grid workout A. Build to a heavy Clean & Jerk

95-135-165-185-215-225-235-245(PR)

B. Grid style workout:
Teams of 2. Tag out after each exercise. Each person completes 5 rounds of:
250m Row
5 Toes to Bar
5 Clean & Jerks (135)

 25m 29s
Performed as RX
Graham Wells 01/09/2015 CFCP Dae Han Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps		 35m 45s
Workout Scaled
Graham Wells 01/08/2015 CFCP Lsit, OH Lunge Steps, DUs 3RFT:

15 sec L-Sit
20 OH Lunge Steps (45#)
30 DUs		 5m 49s
Performed as RX
Graham Wells 01/06/2015 CFCP Split Jerk + PS/K2E Split Jerk:

2 OTM for 6 mins

155-175-185-185-195-215

Power Snatch (75#) and Knees to Elbows
21-18-15-12-9-6-3


 15m 34s
Performed as RX
Graham Wells 01/05/2015 CFCP INTRO INTRO:

ME dips (15)
ME pull ups (25)
ME push ups (20)
ME sit ups for one minute (34)
Tabata air squats (15) - score lowest set

 108 reps
Performed as RX
Graham Wells 12/31/2014 CFCP Last workout of 2014 2014
For 20 min complete 5 rounds of the following
1st min 5 squat cleans 135/95
2nd min complete 10 pull ups
3rd minute 15 lunge steps
4th minute 30 DUS

All completed

For 14 min
0-7 min complete an 800m run
followed by as many front squats as possible 135/95: 8
7-14 min complete an 800m run
followed by as many jerks as possible 135/95: 9		 17 reps
Performed as RX
Graham Wells 12/30/2014 CFCP 10-1 1-10 KBS and HSPU Run 400m
10 to 1
KBS 55/35
1-10
HSPU
Run 400m		 30m 08s
Workout Scaled
Graham Wells 12/29/2014 CFCP 10-1 OHS and Boxjumps Every 90 seconds (for 6 rounds)

Hang Squat Clean, Front Squat, Jerk

135-155-165-175-185-195

WOD:
10-9-8-7-6-5-4-3-2-1
OHS 115#
Box jump (24")		 8m 50s
Performed as RX
Graham Wells 12/26/2014 CFCP 12 Days of CrossFit Christmas A la "The Twelve Days of Christmas"

First day, do 1 HSPU. Second day, do 2 Turkish Getups, then 1 HSPU, etc.

First DayHSPU1
Second DayTurkish Getup2
Third Day30" Box Jump3
Fourth DayPistols4
Fifth DayTTB5
Sixth Dayburpees6
Seventh DayKBS7
Eighth DayRing Dips8
Ninth DayGHDs9
Tenth Daywalking lunges10
Eleventh Dayslam balls11
Twelth Day1200m row12

Ends up being:

12HSPU
22Turkish Getup
3030" Box Jump
36Pistols
40TTB
42burpees
42KBS
40Ring Dips
36GHDs
30walking lunges
22slam balls
121200m row		 1h 5m 00s
Performed as RX
Graham Wells 12/23/2014 CFCP WB + Burpee EMOM Find 1RM Snatch (only got to 155)

100 Wallballs (20#)
5 burpees EMOM

 8m 45s
Performed as RX
Graham Wells 12/22/2014 CFCP Faux Fran Clean and jerk: 135-165-185-205-225-235f-235

Pullups 45
Thrusters 45

Clean and jerk 1RM: 235		 7m 26s
Performed as RX
Graham Wells 12/19/2014 CFCP CrossFit Open 12.1 7 min AMRAP: Burpees (have to clap) 78 reps
Performed as RX
Graham Wells 12/17/2014 CFCP Run Jump Squat 3 Rounds:
Run 400m
30 Air Squats
15 Box Jumps		 11m 53s
Performed as RX
Graham Wells 12/16/2014 CFP Ringdip Ladder Ring-dip ladder 8 rounds 8 reps
Performed as RX
Graham Wells 12/16/2014 CFCP 3/4 Bodyweight HPC Ladder 3/4 body-weight hang power clean ladder 8 rounds 8 reps
Performed as RX