CF Open 2015

15.1

9 min AMRAP

15 T2B

10 Deadlifts 115#

5 Snatches 115#

15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

15.3

14 min AMRAP

7 muscle-ups

50 wall balls

100 DU

15.4

8 min AMRAP

3 HSPU

3 cleans (185#)

6 HSPU

3 cleans

9 HSPU

3 cleans

12 HSPU

6 cleans

15 HSPU

6 cleans

18 HSPU

6 cleans

21 HSPU

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

15.5

27-21-15-9 reps for time of:

Row for calories

Thrusters (95#)

CF Open 2014

14.1
10 min AMRAP of:
30 Double-unders
15 Power snatch (75#)

14.2
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups

14.3
8 min AMRAP
10 DL 135#
15 Box Jumps
15 DL 185#
15 Box Jumps
20 DL 225#
15 Box Jumps
25 DL 275#
15 Box Jumps
30 DL 315#
15 Box Jumps
35 DL 365#
15 Box Jumps

14.4
14 min AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters (95#)
Burpees

CF Open 2013

13.1
17 min AMRAP
40 burpees, 30 snatch (75#)
30 burpees, 30 snatch (135#)
20 burpees, 30 snatch (165#)
10 burpees, AMRAP snatch (210#)

13.2
10 min AMRAP
5 Push press, 115#
10 Deadlift, 115
15 Box jumps, 24" box

13.3
12 min AMRAP
150 Wall balls
90 DU
30 Muscle ups

13.4
7 min AMRAP
3 C&J (135#)
3 T2B
6 C&J (135#)
6 T2B
9 C&J (135#)
9 T2B
12...
12...

13.5
In 4 min 3 rounds:
15 Thrusters (100#)
15 C2B
If 90 reps completed, extend to 8 min
If 180 reps completed, extend to 12 min
If 270 reps completed, extend to 16 min...

CF Open 2012

12.1
7 min AMRAP
burpees

12.2
10 min AMRAP
Snatch, 30 reps at 75#
Snatch, 30 reps at 135#
Snatch, 30 reps at 165#
Snatch, AMRAP 210#

12.3
18 min AMRAP
15 Box jumps, 24" box
12 Push press, 115#
9 T2B

12.4
12 min AMRAP
150 Wall balls
90 DU
30 Muscle ups

12.5
7 min AMRAP
3 Thrusters (100#)
3 C2B
6 Thrusters (100#)
6 C2B
9 Thrusters (100#)
9 C2B
12...
12...

CF Open 2011

11.1 
10 min AMRAP of:
30 Double-unders
15 Power snatch (75#)

11.2
15 min AMRAP of:
9 Deadlifts (155#)
12 Push-ups
15 Box jumps

11.3
5min AMRAP of:
Squat clean (165#)
Jerk

11.4
10min AMRAP of:
60 Bar-facing burpees
30 Overhead squats (120#)
10 Muscle-ups

11.5
20min AMRAP of:
5 Power cleans
10 Toes to bar
15 Wallball

11.6
7min AMRAP of:
Thrusters
Chest to bar pull-ups 
3 / 6 / 9 / 12 / 15 / 18 / 21 ..... 

The journey begins

GOALS:

Squat 225lbs or more everyday (9/26/15 to 12/31/15)

Long term goal: 500# Back Squat

Greg Glassman - "Just squat."
John Broz - "If you don't feel good, maybe just squat the bar."
Jason Khalipa - "If you put a bar on you back and go down and up, you're gonna get stronger."

History of 1RM Back Squat (xBW):
09/02/15 - 315 (1.70x)   DL = 350 (1.90x)   Press = 140 (0.75x)
04/03/14 - 300 (1.70x)
05/12/13 - 285 (1.58x)
05/21/12 - 245 (1.40x)
02/28/12 - 225 (1.32x)
12/15/11 - 210 (1.23x)   DL = 225 (1.32x)   Press = 110 (0.65x)

Ideal: Weightlifting + gymnastics movement everyday
Minimum: 225# squat everyday through the end of 2015

Day 1 9/26/15 Sat
255x5 BS
7 min burpees - 84

Day 2 9/27/15 Sun
3 separate workouts:
3x5 BS 225

5x5 pull ups (less than 30 sec rest btw sets)
5 FS 225

Day 3 9/28/15 Mon
Immediately upon waking:
800m run
265lb Back Squat