02/28/14

OPEN WOD 14.1 AMRAP 10 30 double unders 15 power snatches, 75/55# *rules specify that power snatches are actually “ground to overhead” so you can also do clean & jerks

02/27/14

A) Teams of 2 800m run w/ plate 50 wall balls 50 burpees 50 slam balls 50 4-count mtn climbers 1000m row *split reps as you see fit – run 800m together B) Mobilize Mobility! Mobility! Mobility! C) CrossFit Open Sign up!

02/26/14

A) Metcon 1000m row 30 hang power cleans 30 c2b pull ups B) EMOM 10 Odd: 7 push press + 7 box jump Even: 7 t2b + 7 burpee

02/25/14

A) Snatch 20rm, power/split/squat -you can rest with the bar overhead, not in the hang or on the ground B) 10-9-8-7-6-5-4-3-2-1 Unbroken thrusters, 135/95# 30 double unders between each set of thrusters

02/24/14

A) Front squat Heavy set of 4 reps B) AMRAP 12 15-12-9 Power snatch, 115/80 T2B -then- AMRAP burpee box jump with remaining time

02/21/14

A) AMRAP 5 Pull ups (stop if you get 100) B) AMRAP 5 Wall balls, 30/20# (stop if you get 80) C) AMRAP 5 Burpee box jumps, 24/20″ (stop if you get 60) D) AMRAP 5 Clean & jerks, 155/105# (stop if you get 40) E) AMRAP 5 Run (stop if you get 1200m) -rest- F) 8x deadlift complex 3 …

02/20/14

A) AMRAP 12 70 double unders 50 burpees over bar 30 squat clean thrusters 10 muscle ups B) EMOM 15 [1-5] 4 power snatches, singles [6-10] 2 power snatches, singles + 2 power snatches, touch&go [11-15] 4 power snatches, touch&go *work on technique and position – perfect reps only! **feet cannot leave the ground  

02/19/14

A) Team Tire Flip As a team flip your tire 150 times. Every minute on the minute stop and do 5 chase-the-rabbits. 20 minute cap. B) Tabata Yo Mama! Toes to bar Star jumps Deadlifts, 95/65 Shoulder to overhead, 95/65

02/18/14

A) EMOM X20 3 power clean 3 front squat 3 jerk B) 5 rounds 5 deadlift + hang clean 20 sit ups Apparently 68 degrees is hot….