I’d like to thank Christian Harris for creating this. It gave me the lulz.
I actually hate myself for thinking it’s funny. Stupid internets.
WOD 120824:
BB Gymnastics
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements.
2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).
Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.
Conditioning
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups
Notes: KB Lunges should be performed with TWO KBs held overhead. Each step counts as 1 rep.
Midline
1a) 3X15 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME L-Sit Hold – rest 60 sec.
The Outlaw Way 
that pick will MEME fast!!!
*pic
pretty god damn sure their “clapping pushups”, however I get it, you need to coin whatever you can
Nope. Clapping pushups – clap your hands together. Slapping pushups – slap your tits.
*they’re
Lol drywall, putting everyone in their place
Slap your chest every rep
… damn sure “there are” “clapping pushups”, however…
No fucking wonder people have all these retarded questions everyday. Most of you don’t even know English.
Whats a good sub for stones?
I was going to throw in KB cleans in each arm, as I have no other idea what to do.
I thought about stacking bumper plates up, i can just about get my arms around 5 plates.
I’m going to use a 120 lb sand bag
I’ve got a spare punching bag that will be perfect for this. Well, to get technical, an atlas stone would be perfect, but I guess this will be a close second.
Lifting fat midgets
BB Gymnastics
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS
185-185-190-190-200-200-210
2) 7X1 3 Hang Power Cleans + 1 Push Jerk
225-235-245-250-255-260-275F
Conditioning
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups
No stone sets.
16.49
Midline
1a) 3X15 “Strict” GH Raise
20-20-20
1b) 3XME L-Sit Hold
10-11-10
1) 195,195,195,205,215,225,225
2) 235,245,255,275,275,275,265
Conditioning:
20:30 of muscle failure.
170
205
Cond later
BBG
1) 115 across
2) 145 across
Midline
1) 0#
2) 10-10-10
Cond
20 min timecap, got 8 stones up. Fucking pathetic.
Snatch: 70kg,75kg, 80kg, 85kg for remainder
Cleans: 100kg, 100kg, 100kg, 105kg, 105kg, 110kg, 115kg
Conditioning: suck! 22:59…anyone else having trouble stabilizing KB over head?
Midline….done
BBG
Snatch 95#
Cleans 115#
(felt weak today)
Conditioning
Row 500m
40 HR Pushups
15 Walking Lunges with 25# plate overhead
10 Power Cleans
30 HR Pushups
10 Walking Lunges
7 Power Cleans
Row 250m
About puked, it’s my 2nd week of the outlaw way, scaled obviously, but I will get there. I’ve never felt better. My first competition will be at the local box used to go to. It’s called the Thanksgiving Throw Down in November.
I did a bike wod at our gym. http://www.crossfitthinair.com
Then
BBG
1) 135#
2) 155#
Midline
1) Rx
2) 30, 27, 29
Cond
All Rx, except stone, we only had a 97#.
32:53
2/6/5
bbg
1) 135, 135, 155,165,175,185f,185
2), 155,185,185,205,205,225f,225f
cond
18:48 subbed 88# kb swing for stones
BBG
1: 45 failed-35-35-35-35-35-45
2: 65-65-65-65-65-65-65 (1RM 75)
CFWR
Skill: 12 min to hit 1RM Snatch 60# (5#PR)
WOD: 12 min Amrep
8 PU (3 sec pause w chin over bar)
6 Hang Snatch @ 50% 1RM
14 Smash Balls F-RX 20#
114 reps Mod: 1 band PU 😦
Ran out of time for Midline-will try to go back to gym later today
3/3/2
F/5’3″/108lb/50yr
CF bday 3/12
BB Gymnastics
1)155-165-175-175-185-185-195
2)175-175-205-215-225-225-235
Conditioning
32:24 (116# stone) push ups got me
Midline
1a)25# plate
1b)20-23-33
2/3/4
1)165,185,185,195,195,200,205
2)185 thru
Cond-28:59
Midline-
1a)done
1b)38,30,31
Had to use 70# atlas, did 30 and 20 reps
BB Gymnastics
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS
185-185-195-195-205xxx-200-200-200
7X1 3 Hang Power Cleans + 1 Push Jerk –
200-210-225-225-225-225-230 missed jerk
Conditioning
Time: 29:54
KB WERE HARD!
116# stone. Felt like def…
Midline
1a) 3X15 “Strict” GH Raise – RX
1b) 19-22-20 secs
BBG
Snatch complex @ 165, 2 misses
HPCx3/PJx1 @ 215x1x6, 225×1
Conditioning – 25:47, subbed bar muscle ups and 36lb/hand for lunges
1. 135 across
185 across
conditioning 25min
kbs were rough ..had to hold them on shoulders
sub big tire flips for stone
midline done
21 20 20 sec
BBG
1. 135, 145, 155, 165, 170, 175, 180
2. 165, 195, 205, 215, 225, 230 (Failed 2nd HPC), 215
Midline
1a. Done
1b. :12, :12, :17
BBG
1)85-85-90-90-90-95-95
2)125-125-125-130-130-130-130
Conditioning
27:49
used 72# kb for a stone
scaled to 5 MU’s at the beginning, could only get 1 at the end
Midline
1a) done
1b) 33-37-35 sec
BBGym:
1) 115, 115, 120, 120, 120, 125, 130
2) 150, 150, 150, 150, 155, 165, 165
Conditioning:
Just bought an AirDyne so I did the “300FY” for fun
Midline:
1a) did some RDL’s and str. leg DL’s
1b) Skipped
M/F/S
1/1/1
Sn- 80kg,80kg,85kg,85kg,90kg,90kg,90kg
Cl- 100kg, 100kg,105kg,105kg,110kg,110kg,115kg
conditioning
30:24 used a heavy bag for a stone
Midline
done
So I’m going to start trying to post my results! I forget to everyday
BBG
1)190, squat snatched 195
2)230,failed the push jerk at 240
Conditioning-27:45 Those KB lunges had me all fucked up. Also used a 116# stone
Midline-
completed
17,15,12
Do most of you do all of programming in one session or break it up into two sessions a day? I tend to prefer splitting it up into BBG/strength in the morning and conditioning/midline later on.
BBG: 1) up to 155
2) 185 only a few sets, cut my hand pretty bad
Cond:
22:35 with 110 # sandbag for stones
Midline:
1a) done
B) 34,32,33
M/5’5″/152lbs/31yrs.
BBG
1. 115×2, 120×2, 125, 130×2
–might of be able to go heavier earlier, but felt a good rhythm by the end
2. 155×2, 165×2, 165: got 2 cleans, then missed 3rd + no jerk, 155×2
–grip got sloppy, poor pulls by end
Majorly modified the conditioning for a number of reasons/excuses: lack of equipment, poor sleep, jacked-up neck from rugby, too many skiny lattes. Took a little over 26 mins.
9x bar muscle-ups
500M row=1’56”
40x chest-slap pushups
20x double KB o/h lunge @ 16kg
10x double KB power-clean @ 24kg
10x double KB o/h lunge
5x double KB power-clean
500M row=2’04”
Midline
–NA. out of time.
Looking for a little redemption tomorrow.
There should be 30x chest-slap pushups after the 10x KB power-clean. I didn’t bitch-out that much.
BBG:
1.) 62 kg x 2, 65, 73
2.) 82 x 2, 85 x 2, 91 x3
Still going light b/c of my wrist injury, but feeling a lot better.
Conditioning:
29:30 – KB lunges smoked me! Used a 110# atlas stone.
Mid:
1a.) used a 15# plate
1b.) 0:28, 0:30, 0:27
2/2/3
Conditioning – 00:26:30
Fuck me that sucked
BBG:
1)65,75,85,95×4
2)115,125×6
Cond:
*9 bar MU
*no stones, used 70# dummy
*didnt do last 9 MU
28:55
Midline:
1a) done
1b) did a bunch of situps. Didn’t count how many.
BBG
135
175
Cond
34:00
Used 150# stone
Midline
:21,:20,:19
BBG:
1. 60kg
2. 70kg
Conditioning: Did outlawcrossfit.com conditioning, subbing 500m row for 400m run —
12.31
Midline:
Skipped, no time
Stay away from those skinny lattes.
Snatch balances. 235(5)-265(4)-285(2)-300(4)-285(1)-265(1)
***all single reps. (:60 rest)
Conditioning:
Rxd – 14:37
bbg
1) 145, 145, 150, 155 (f), 155 (failed to rerack for snatch balance), 155 (squat snatched it), 155 (made it)
2) 155, 165 for the rest of the sets
conditioning:
stopped after fifteen minutes as I started getting dizzy. Wanted to pass out. Pukie visited me on the way home. Really pissed off that I’m not doing well with my conditioning. I’m not blaming the program, as I’m getting better, but my conditioning has always been bad. My strength has gone through the roof.
m/f/s
8/7/6
Does anyone here have any experience improving a stubbornly bad deadlift? This most basic lift really holds me back, and I am very frustrated with it.
My stats are as follows.
I’m 5’9″ and 160 lbs.
Bench: 285×1
Squat: 325×3
Deadlift: 345×1 (WTF)
I have to be clear: I spend much more time on squats and deadlifts than I do on the bench. And yet my bench is very solid, my squat is so-so, and my deadlift is decidedly weak. It’s holding me back in everything. I can only C&J 205, and I’m convinced it’s because of the first pull.
Any help would be appreciated. If someone just wants to call me a puss, I guess that’s cool, too.
Conditioning:
26:40. Yikes. Subbed 100lb KB swings for stone shoulders.
Midline:
1a) Done
2a) 30s, 24s, 20s
Bbg
1) 2 @ 85; 5 @ 95
2) 5 @ 115; 2 @ 125
Conditioning
29:41
3 MUs at beg, 1 MU at end
Lightest stone we have is 100lbs (changed reps to 10 & 5)
Midline
1) BW
2) 30sec; 25 sec; 25 sec – all on rings
Been having to modify/skip stuff lately because of the wrist issue.
BBG
No snatch
3 PC + PJ
185
205
225
235
245
250
Had the 245 & 250 locked out, super tight shoulders from some stuff this past week, couldn’t get my head through and dropped it. Still decent. Haven’t really put weight overhead in a month.
Conditioning
Modified, kind of a mix between Outlaw Way and Outlaw CF WOD
6 Muscle Ups (again first time doing these in a long time, didn’t want to go crazy with them)
Run 500m
30 KB OH walking lunge (15L/15R)
20 Power Cleans, 135
30 Slapping pushups
20 KB OH walking lunge (10L/10R)
10 Power Cleans, 135
Run 500m
6 Muscle ups
12:32
Still kinda of testing the wrist as I get back into things. Shoulders are very tight, putting two KB’s overhead may have put my wrist in harms way so just stuck with one at a time.
Much easier than THE WAY version, but it was still tough.
MFS
2/2/1
Feeling very good. Back to solid training
bbg
1) 135×2, 145×2, 155×2
2) 185, 165×3, 135×2(bad tendonitis in wrists were preventing me from holding on to the bar on cleans)
Conditioning:
28:53 – subbed 165# power cleans for stones because I still have a hole in my shoulder from stones at a comp this past weekend. also bar MU instead of rings because of wrists
midline:
1) gh raise done
2) L-sit- :44, :34. :33
BBG
Snatch complex – 95 for all reps, focused on form, failed one HBS
Clean and Jerk – 135 all reps good, again focused on being perfect
Conditioning 22:10 scaled
Mid
GHD – done
L-Sit – 1,0,0 got some work to do here.
BB Gymnastics
1) 110#
2) 130#
Conditioning – modded a bit. Subbed single arm lunges for the 2 arm ones and did mostly clapping push ups as the slapping weren’t happening. Still working on Muscle Ups but managed all 18. Thanks for forcing me to do them. 43:29
Midline – Did not complete, had to run class
BBG
1) 115-115-115-120-120-120-120
2) 140-140-140-145-145-145-145
Conditioning
Cut-off was 25 min
Made it through the second 500m row
Dawdled through the final muscle ups while cleaning up.
27:55
Also 1/2 of the push-ups were on my knees. Like a bitch.
Midline
1a) 15# rebar
1b) 25s-24s-28s
BBG: Had to sub all snatches and cleans with heavy snatch/clean pulls cuz I jacked my wrist up last week during max cleans.
Conditioning: 32:59 (Sub’d 125# keg for stones)
Midline: done
1) 185# to 205#
2) 205# to 245#
Conditioning
17:35, I think (sub’d a big-ass sandbag… think it was 100#)
No time for the rest
M/F/S – 3/5/4 (ef’d up both wrists today on the hang power cleans, so might have to take a few days off from oly stuff)
1) 135 to 185
2) 155 to 225
Conditioning
26:57
No midline
First day on O.W. been doing Outlaw CrossFit for a while. I’ll be doing The Way full time when the new cycle starts.
Snatch complex 70, 80, 80, 80, 82.5, 85, 85kg
Clean and jerk complex 95, 100, 100, 100, 100, 100, 102.5, 105kg
Nannie (Annie’s double unders with Nancy’s overhead squats) 6:57
Felt like shit all day yesterday so kept my volume down today. And Nannie is a qualifier workout for an upcoming comp
Mfs – 534
BBG:
1) 60-70-75-80-80-80-80kg
2) 80-80-90-95-100-100f-100f
BB Gymnastics..
SN (kg).. 75-75-77.5-80-82.5-82.5-85
CL (kg).. 90-95-97.5-100-100
Ditched that after 5 sets, then did few Shankle complexes at 100 and 105 for lullz.
Conditioning..
00:26:14 Rx’d
Push-ups raped me. Coulda been faster on the stones. Got comfy and lazy.
Mid-line..
Ditched. Fuck it. Needed food.
BBG
1.105,115,120,125,130,135,140(f)(f)
2.140,145,150,155,160,165,170
Conditioning: modified
BBG
1) @75kg
2) @80kg
Conditioning
28:38 RX
Midline
1a) 10,10,10,10,5 couldn’t do 3×15
1b) 20,20,20
Conditioning: 25:00
Subbed stone to shoulders with a heavy bag (90lbs) to shoulder. SUCKED.
No time for Midline.
Did conditioning only 24:56…rx
Pr on linked MU @7 for me
Coming off strain to back Wed and couple days off.
Snatch: 115/115/120/120/125/125/130
Clean: 135/135/140/145/145/150/155
Conditioning: 21 flat
Subbed stones for cullingan water jug thingy that weight about 50#.
The muscle ups and the oh lunges were by far the most challenging. Last 9 mu were all singles. First 9 were mostly doubles since I couldn’t hold my false grip.
BBG
1) 155
2) 185
Conditioning
29:00 (only had 100# stone)
Midline
1) BW, 10, 10
2) :10 on all sets
PS-SB-OHS- 125-135-135-125-130-135
HPCX3-PJ- 155f-135-145-150-155-155-155
Snatch complex: 105-105-110-110-110-115-115
Clean complex: 135#
COND: 26:15 (only modification was 70# stone instead of 80#)
Kb lunge was hardest part- spent most time on that.
BBG
All sets with 145. Skipped heaving as knee is acting up on the drops so did power clean into overhead. Felt knee a little but made it.
All sets 295 but only did pulls x3 versus full power clean just did not want to test knee with heavy weight if I was forced to drop. Used 255 for the Jerk each set (Behind neck). Some fails as I was a little hesitant to drop down on Jerk.
Cond: 30:30. Did everything RX except muscle ups. I did 5 weighted negatives and 4 assisted muscle up with smallest band to get both movements. Muscle ups and OH lunges killed my time. Everything else tough but nothing else slowed me down really. 3/4 of time on those 2 movements.
Midline: Skipped will make up on Deadlift/ Bench day.
BBG:
A. Power Snatch + Heaving Snatch Balance + Overhead Squat 40 kg -> 84 kg by 2 (89 lbs -> 185 by 4.4 lbs jumps)
B. “Bonus” Hang Power Snatch (below knee) + Overhead Squat (3 sec pause at the bottom) up to 190 lbs pr – hate this variation so wanted to practice some more
C. 3x Hang Power Clean + 1x Push Jerk 50 kg -> 100 kg by 5 (110 to 220 lbs by 11 lbs jumps)
WoD:
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges (2×55, total steps)
10 Tire Flips @ 550 lbs (subbed for stones)
30 Slapping Pushups
20 KB OH Walking Lunges
5 Tire Flips
Row 500m
9 Muscle-Ups
23:32
Midline:
3×15 Glute Ham Raise @ BW
3xME L-sit – 10-15 secs each.
BBG:
1.) NA Injury
2.) NA Injury
Conditioning:
32:40 ~ 50# DB for OHL & 100# Plate for stone
Midline:
1a.) completed
1b.) 9,7,6