21 February 2012
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Back Squat 2-2-2-2-2, rest and then 45 double unders, 45 thrusters (95# Men/65# Women), 45 pull ups, 45 double unders.
20 February 2012
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Shoulder Press 3-3-3, rest and then Diane 21-15-9 Deadlift 225# Men/155# Women, Handstand Push Ups
17 February 2012
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Snatch 1-1-1-1-1, rest and then 40m sprint every minute on the minute for 10 minutes
16 February 2012
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Skill – CF Endurance run mechanics drills, WOD – Run or Row 5K
15 February 2012
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Overhead Squat 3-3-3 and then another AMRAParific one! Round 1: In three minutes complete 200m run and then AMRAP of thrusters @ 135# men/95# women, rest three minutes. Round 2: In six minutes complete 400 meter run and AMRAP … Continue reading
14 February 2012
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Jerk 1-1-1-1-1, then 2K row, max shoulder to overhead (by minute 15), and then 90 seconds for reps of handstand push ups, L-Pull Ups, GHD Sit Ups, and Pistols. Rest and rotate 30 seconds between efforts. Happy Valentines Day!
13 February 2012
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Power Clean every minute on the minute for 10 minutes for load. Rest and then “The Chief” – Five three minute rounds for reps of 3 power cleans (135# Men/95# Women), 6 push ups, 9 air squats. Rest one … Continue reading
10 February 2012
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Skill – rope climb. WOD: 5 rounds for time of 400 meter run, 20 back squat (95 M/65 W), 1 rope climb. Happy Friday!!
9 February 2012
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Pull up skill work followed by 30 Handstand Push Up, 40 Pull Ups, 50 Kettlebell Swings (1.5 pood men/1 pood women), 60 Sit Ups, 70 Burpees.
8 February 2012
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Deadlift: 1-1-1-1-1, rest and then 7 rounds of 7 Deadlift (225# Men/155# Women), 7 Pull Ups. Cash Out – 500m row Time Trial (TT)
