HAPPY VALENTINES DAY?
WOD
A. Back Squat 90%x3x3sets
B. 10 Minute AMRAP "Annie"
50-40-30-20-10
Double Under
Sit-Up
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Friday February 14, 2014
WOD
A. Back Squat 90%x3x3sets
B. 10 Minute AMRAP "Annie"
50-40-30-20-10
Double Under
Sit-Up
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Thursday February 13, 2014
WOD
A. 2 Position Power Clean (Floor-Hang)
B. EMOTM 15 Minutes
7 Box Jump 24/30"
7 Hand release Push-Up
7 Sit-Up
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3 REASONS TO DO THE 2014 CROSSFIT GAMES OPEN
Wednesday February 12, 2014
WOD
A. Muscle-Up/Strict Pull-Up
B. 3 Rounds For Time
21 Pull-Ups
42 Med Ball Clean
15 HSPU
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Tuesday February 11, 2014
WOD
A. Strict Press 5-5-5-5-5 (static weight)
B. 40-30-20-10-40
KBS 1.5/2p
Wall Ball
3 Burpees at the start of each minute(yes start with Burpees!)
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Monday February 10, 2014
WOD
A. Hang Power Snatch 5-5-5-5-5
B. 12 Minute AMRAP
10 Alt DB Snatch
20 Push-Ups
5 C2B
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Friday February 7, 2014
WOD
A. Back Squat 90%x4x3sets
B. Ladder Rep Burpees EMOTM
Min 1-1 Burpee
Min 2-2 Burpee
Min 3-3 Burpee
Min 4-4 Burpee
... Till you can not complete the reps
C. 100 Sit-Ups
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Thursday February 6, 2014
WOD
A. Power Clean + Push Press
B. 10 Rounds For Reps
30 Second Hang Clean
30 Second Rest
30 Second Ring Dip/Push-up
30 seconds Rest
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Four Reasons Every CrossFitter Should Participate in the CrossFit Games Open
Wednesday February 5, 2014
WOD
A. Muscle-Up/Strict Pull-Up
B. 15 Minute AMRAP
7 T2B
14 Box Jump 20/24"
21 KBS 1/1.5p
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A Call to Action for Crossfitters: The Prioritization of Gymnastics Movements and Standards
Tuesday February 4, 2014
WOD
A. Deadlift 60-65% 3x10sets EMOTM
B. 20 Minute AMRAP
20 Pull-Up
30 Push-Up
40 Sit-Up
50 Squat
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Monday February 3, 2014
WOD
A. OHS 5-5-5-3-3-3
B. 5 Rounds For Reps
30 Sec AMRAP Thruster 45/60kg
30 Sec Rest
30 Sec AMRAP Wall Ball
30 Sec Rest
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