Tom’s House of Pain

Stations are made by combing each athlete’s strongest and weakest movement together for a couplet.

3 min intervals.  3 rounds.

Cruz Station
35 GHD Hip Extension
210m Sandbag Run

Tom Station
12/24 T2B/K2E
100 Jump Rope Skips

Steve Station
4 Wall Walks
21 Deadlifts @111kg

Ben Station
15 DB Thruster #50
60 Ab Wheel K2E

Crossfit Open Results – 2018

  18.1 18.2 18.2a 18.3 18.4 18.5
Tia 289 (s)  9:06 (s)  121  816 (s)  158 (s) @8:47  116 (s)
Amanda 300 (s)  9:37 (s)  101  220 (s) @2:29  8:40 (s)  108 (s)
Krystle 257 (s)  9:06 (s)  79  220 (s) @2:09  90 (s)  83 (s)
Erin 270 (s)  10:27 (s)  73  220 (s) @2:32  128 (s)  76 (s)
Tom 178  Cap 77  0  230 (s)  142 (s) @8:24  82 (s)
Steve 210  Cap 101  0  180, 778 (s)  22  57
Cruz 286 (s)  11:44  110  220 (s)
@2:41
 158 (s) @8:51  82 (s)
Ben 242 (s)  Cap 81  0  220 (s) @4:00  142 (s) @8:40  81 (s)

 

Workout 18.1 – Men
Workout 18.1 – Women
Complete as many rounds as possible in 20 minutes of:

Rx’d
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell

Scaled (s)

8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row

Men use 35-lb. dumbbell

Complete as many rounds as possible in 20 minutes of:

Rx’d
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row

Women use 35-lb. dumbbell

Scaled (s)

8 hanging knee-raises
10 dumbbell hang clean and jerks
12-cal. row

Women use 20-lb. dumbbell

Workout 18.2 – Men
Workout 18.2 – Women

Rx’d
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbell

Scaled (s)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 35-lb. dumbbells, stepping burpees allowed

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Rx’d
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Women use 35-lb. dumbbells

Scaled (s)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Women use 20-lb. dumbbells, stepping burpees allowed

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Workout 18.3 – Men
Workout 18.3 – Women
Rx’d
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Scaled (s)
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Rx’d
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled (s)
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Women perform 35-lb. OHS, 20-lb. DB snatches

Time cap: 14 minutes

Workout 18.4 – Men
Workout 18.4 – Women

Rx’d
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Scaled (s)
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl

Time cap: 9 min.

Rx’d
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Scaled (s)
For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl

Time cap: 9 min.

Workout 18.5 – Men
Workout 18.5 – Women

Complete as many reps as possible in 7 minutes of:

Rx’d
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Men use 100 lb.

Scaled (s)
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

Men use 65 lb.

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Complete as many reps as possible in 7 minutes of:

Rx’d
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Women use 65 lb.

Scaled (s)
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups

Women use 45 lb.

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Scorecards

18.1,  18.218.318.418.5

Crossfit Open Results – 2017

 

17.1 17.2 17.3 17.4 17.5
Tia 18:20 (s) 122 (s) 166 (s) 175 (s) 10:20 (s)
Amanda 15:30 (s) 146 (s)  9:55 (s)
Erin 16:59 (s) 114 (s)
Steve Cap 170 78 50 165 36:11
Cruz Cap 111 106 (s) 94 (s) 105 23:55 (s)

 

Workout 17.1 – Men
Workout 17.1 – Women

For time:

Rx’d
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Scaled (s)
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 35-lb. dumbbell and 20-in. box, step-ups OK

Time cap: 20 minutes

For time:

Rx’d
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 35-lb. dumbbell and 20-in. box

Scaled (s)
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Time cap: 20 minute


Workout 17.2 – Men
Workout 17.2 – Women

Complete as many rounds and reps as possible in 12 minutes of:

Rx’d
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Scaled (s)
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Women use 20-lb. dumbbells

Complete as many rounds and reps as possible in 12 minutes of:

Rx’d
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Women use 35-lb. dumbbells

Scaled (s)
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Women use 20-lb. dumbbells


Workout 17.3 – Men
Workout 17.3 – Women
Rx’d
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.*If all reps are completed, time cap extends by 4 minutes.

Scaled (s)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155 lb.*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.

Rx’d
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 185 lb.*If all reps are completed, time cap extends by 4 minutes.

Scaled (s)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 35 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 55 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 65 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 75 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 95 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 105 lb.*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.


Workout 17.4 – Men
Workout 17.4 – Women

Complete as many rounds and reps as possible in 13 minutes of:

Rx’d
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Scaled (s)
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

Complete as many rounds and reps as possible in 13 minutes of:

Rx’d
55 deadlifts, 155 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups

Scaled (s)
55 deadlifts, 95 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups


Workout 17.5 Rx Men
Workout 17.5 – Women

10 rounds for time of:

Rx’d
9 thrusters, 95 lb.
35 double-unders

Scaled (s)
9 thrusters, 65 lb.
35 single-unders

10 rounds for time of:

Rx’d
9 thrusters, 65 lb.
35 double-unders

Scaled (s)
9 thrusters, 45 lb.
35 single-unders

Scorecards

17.1,  17.2,  17.3,  17.4,  17.5

The 4x KB Chipper

For a Team of 4.

Each Individual complete 4 rounds of the following complex for time.

10 Single Arm KB Snatch (Left)
10 Single Arm KB Clean (Left)
10 Single Arm KB Swing (Left)
10 Single Arm KB Snatch (Right)
10 Single Arm KB Clean (Right)
10 Single Arm KB Swing (Right)

P1 – Starts with 500m Row
P2 – Complete 50 GHD Hip Extensions
P3 – Floor Rotation 1
P4 – Floor Rotation 2

The rower is the timer, after completing the row move to the GHD Hip Extensions, then move to the floor to work on the KB complex.  Complete as much as possible between rowing/GHD rotations.

Training Schedule : 1/1/2018 – 1/7/2018

Monday
9:30am-10:30am – Ladies Strength and Conditioning – Coach Tia
11am-2pm – Open Gym
5:30pm-7:00pm – Dudes Strength and Conditioning – Coach Steve

Tuesday
5:30pm-7:00pm – Ladies Strength and Conditioning – Coach Tia

Wednesday
11am-2pm – Open Gym
5:30pm-7:00pm – Dudes Strength and Conditioning – Coach Steve

Thursday
5:30pm-7:00pm – Ladies Strength and Conditioning – Coach Tia

Friday
5:30pm-7:30pm – On Ramp / Beginner Weightlifting – Coach Steve

Saturday 
8:00am – 9:00am – Ladies Strength and Conditioning – Coach Tia
9:00am – 10:00am – Dudes Strength and Conditioning – Coach Steve

Sunday
9:00am – 11am – Powerful Little Humans – Coach Tia
5:30pm-7:30pm – On Ramp / Beginner Weightlifting – Coach Steve

Training Schedule : 12/18/2017 – 12/24/2017

Monday
9:30am-10:30am – Ladies Strength and Conditioning – Coach Tia
11am-2pm – Open Gym
5:30pm-7:00pm – Dudes Strength and Conditioning – Coach Steve

Tuesday
5:30pm-7:00pm – Ladies Strength and Conditioning – Coach Tia

Wednesday
11am-2pm – Open Gym
5:30pm-7:00pm – Dudes Strength and Conditioning – Coach Steve

Thursday
5:30pm-7:00pm – Ladies Strength and Conditioning – Coach Tia

Friday
5:30pm-7:30pm – On Ramp / Beginner Weightlifting – Coach Steve

Saturday 
8:00am – 9:00am – Ladies Strength and Conditioning – Coach Tia
9:00am – 10:00am – Dudes Strength and Conditioning – Coach Steve

Sunday
9:00am – 11am – Powerful Little Humans – Coach Tia
5:30pm-7:30pm – On Ramp / Beginner Weightlifting – Coach Steve