11.2

Thursday, February 20, 2014: “CrossFit Open 11.2” Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155, 100)(135,85)(115,65) 12 Hand Release Push-ups 15 Box jumps (24,20) Once again, a CrossFit Open Wod!...

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Skill Transfer

Wednesday, February 19, 2014: Muscle Snatch Work up to a max in 7 minutes Snatch Balance Work up to a max or keep it light and get comfortable.  Do not use a dip and drive until you fail. We will be focusing on skill transfer movements for the...

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13.1

Tuesday, February 18, 2014: CrossFit Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75/45 pound Snatch, 30 reps(T2-55,35)(T3-35,15) 30 Burpees 135/75 pound Snatch, 30...

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The Open Draws Near!

Monday, February 17, 2014: Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Then, CrossFit Open 13.4 7 Minute AMRAP: 3 Clean and Jerks (135,95)(115,75)(75,55) 3 Toes to Bar (Knee raises, AbMat) 6 Clean and Jerks 6...

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Valentine’s Day Partner Wod

Valentine’s Day Partner Wod: Option 1: For time: (split up however you like) 30 Partner Burpees(one holds a plank while the other does a burpee and jumps over) 100 Wall Balls(20,14) 100 Pull-ups 200 Double Unders(300 singles) 4-20′...

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Reestablish

Friday, February 14, 2014: Snatch Work up to a heavy single or establish a new 1 rep max Clean and Jerk Work up to a heavy single or establish a new 1 rep max Many of you have gotten so much stronger than your old maxes.  Today we can reestablish...

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Snowed in

Thursday, February 13, 2014: 5 Rounds for timed: 15 Deadlifts(185,135)(155,105)(115,65) 12 Kettlebell Snatches(6 per side)(53,35)(44,26)(26,18) 30 Double Unders(lat bar jumps)(30 singles) A couple weeks ago we practiced kettlebell snatches...

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