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...
Read moreValentine’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′...
Read moreFriday, 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...
Read moreWednesday, February 12, 2014: Take some time to build up to weight(RX-75% 1 rm clean and jerk, T2-70%, T3-65%) Then, 10 minutes, every minute on the minute(EMOM): 2 Power Cleans 2 Push Press 2 Squat cleans 2 Push Jerk Awesome work on the Baseline...
Read moreTuesday, February 11, 2014: “Nutrition Challenge Baseline Wod” 10 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats Ground to overhead x’s the number of rounds you are on(155,95)(135,75)(65,35) Rest 5 minutes: Row 1000 meters, for...
Read more