WARM UP STRENGTH: Back Squat 12X2 @65% of 1 REP Max. WOD: 10 min AMRAP OF: 3 Hand Stand Push Ups 6 Overhead Squats (95lbs / 65/bs) 9 Sit-Ups HAND STAND PUSH UP: (long version) http://www.youtube.com/watch?v=YdBSefJNbB8 HAND STAND PUSH UP: (Short version) http://www.youtube.com/watch?v=_z6JgP219T8

23
Feb
WARM UP SKILLZ / REVIEW: (With Bar / Weighted) 2 rounds of: 5 Deadlifts / 5 Hang Cleans 5 Deadlifts / 5 Power Cleans 5 Deadlift / 5 Full Cleans WOD: Single “Thruster Peak” E.M.O.M. 5,4,3,2,1-,2,3,4,5 Reps of: Thrusters (Progressive Weight, last REP should be Heavy). *REST 2 MINUTES 2 minutes maximum effort of: Burpees… Read More »

20
Feb
WARM UP SKILLZ: REVIEW WOD: “Fabulous 40” FOR TIME: 40 Box Jumps 20″ box 40 Jumping pullups 40 Kettlebell swings (53lbs/36 lbs) 40 knees to elbows 40 Push press (45 lb barbell) 40 Air Squats 40 Burpees 40 Double-unders 0r 120 singles *NOTE: 20 Minute time cap. Get as far through the WOD as… Read More »

19
Feb
WARM UP SKILLZ: WOD REVIEW WOD: 5 Minutes OF: 5 KettleBell Swings (70lbs / 53lbs) 5 Goblet Squats (70lbs / 53lbs) REST 1 MINUTE 5 Minutes OF: 5 KettleBell Cleans (Right) (70lbs / 53lbs) 5 KettleBell Cleans (left) (70lbs / 53lbs) REST 1 MINUTE 5 Minutes OF: 5 Push-Ups 5 V-Ups *NOTE: Post total combined reps… Read More »

18
Feb
WARM UP STRENGTH: SLED WORK SKILLZ: REVIEW “THRUSTER” WOD: “Running Jackie” FOR TIME: 1000 Meter Run 50 Thrusters (45 lb bar) 30 Pull Ups “JACKIE” (rowing Version) : http://www.youtube.com/watch?v=0V4w3PTuhLQ

17
Feb
WARM UP SKILLZ: Back Squat Review STRENGTH: 12X2 Back squat @65% of 1RM WOD: “Whip it good” FOR TIME: 300 Double Unders or 600 Singles. Complete 5 sit-ups E.M.O.M until the WOD is completed. LINK: http://www.youtube.com/watch?v=IIEVqFB4WUo

16
Feb
WARM UP SKILLZ: POWER SNATCH WOD: EMOM / Two 10 minute Sets of Ladders (Reps: 5,4,3,2,1 – 1,2,3,4,5) OF: Power Snatch (Comfortable Working Weight) ( Down-5,4,3,2,1 / UP-1,2,3,4,5) *REST TWO MINUTES Overhead Squats (HEAVY) ( Down-5,4,3,2,1 / UP-1,2,3,4,5) *NOTE* Add weight between rounds accordingly (your single rep of the ladder should be 80% of your known 1 rep max). POWER SNATCH:… Read More »

13
Feb
NORMAL CLASSES CANCELED FOR THIS FRIDAY ONLY. INSTEAD, THERE WILL BE CROSSFIT OPEN GYM FROM 0730hrs to 0900hrs.

12
Feb
WARM UP SKILLZ: REVIEW WOD: 21-15-9 OF: Deadlift (225lbs / 165lbs) Toes 2 Bar TOES 2 BAR TUTORIAL: http://www.youtube.com/watch?v=IJZpz5C1dAA