2.27.15

February 26, 2015

**Saturday 10am we will have a quick chat from Lori on PurePharma Products, and begin judging for CrossFit Open

Open Gym
-or-
CrossFit Open WOD
-or-
F.Y.F.
Strength: Cleans, OHS, SLDL

WOD:
AMRAP12
Wall Balls x 20
HSPU x 10
Muscle Up x 5

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2.26.15

February 25, 2015

Dynamic Warm-Up & Stretch

WOD:
Ea WOD is worth 1 point, 5 mins to complete each WOD with 1 min rest b/w
1) Row x 800m/700m
T2B x 25
2) 5 Rounds of "Cindy"
3) 3 rounds of:
Dubs x 40
DB Push Press x 20 (2@35/25)
4) Slam Balls x 15

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2.25.15

February 24, 2015

Warm-Up & Stretch

Strength:FS, Clean Pull, Clean DL

WOD:
Cleans (full) x 5,4,3,2,1 (185/125)
Barbell Burpees x 10,8,6,4,2

Cash Out:
Couch stretch x 2 mins/side
Strict/Dead Hang T2B x 20

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2.24.15

February 23, 2015

Warm-Up & Stretch

Strength: Snatch & Jerk

WOD:
For time - on a running clock
500m row - your time in mins, seconds is how many single/dubs you need to do for cash out, ie 1:45 = 145 single or dubs
10-1
Pull ups
Ring dips

Cash Out: Above!

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2.23.15

February 22, 2015

Warm-Up & Stretch

Strength: BS/Sn. Pull/Sn. Deadlift

WOD:
6 Rounds:
Thrusters x 3 (165/115)
Dubs x 30

Cash Out:
3 Rounds:
Plank x 1 min
Push Ups x 30

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2.20.15

February 19, 2015

Open Gym
-or-
FYF
WarmUp & Stretch

Strength: Cleans, Sn. Bal, SL DL

WOD:
5 Rounds for max reps
- Tabata style (:20/:10 off) - 1 min rest b/w rds
Deadlift (75/55)
Hang Power Clean
Front Squat
Push Press
Thruster

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2.19.15

February 18, 2015

Warm-Up
Dynamic

WOD:
Amrap 4min, 6min, 10min rest 2 min b/w rounds:
Row x 60 calories
DB Hang Snatch x 50 (35/20) 25r/25l
Box Jump x 40 (24/20)
Deadlift x 30 (185/115)
Burpee x 20
Muscle Up x 10 (scaled: C2B x 10 + Ring Dip x 10)

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2.18.15

February 17, 2015

Warm-Up & Stretch

Strength: FS, Cln Pull/DL, Core

WOD:
3 Rounds:
Run x 350m (all 4 corners)
Weighted Lunge x 30 total (2@35/20)
T2B x 15

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2.17.15

February 16, 2015

Warm-Up & Stretch

Strength:
Power Snatch & Jerks

WOD:
5 Rounds - 2 mins on/ 1 min rest
KB Swings x 15 (55/35)
1-Arm KB Push Press x 12 (6r/6l)
Strict Pull-Ups x 9
Box Jump (20") x ME w/ balance of time
Score is # of Box Jumps

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2.16.15

February 15, 2015

Warm-Up & Stretch

Strength: Back Sqt, Sn. Pull & DL

WOD:
AMRAP 5
Wall Balls x 10
Burpees x 5
Rest x 1 min
AMRAP 5
Hang Snatch x 10 (75/55)
Dubs x 30

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