February 28, 2017

Warm Up & Mobility/Recovery (20-30 mins)

Metcon

AMRAP x 12

25 Row Calories

15 Overhead Squats, 95/65 lbs

12 Chest-to-bar Pull-ups

*Use bands if necessary (no ring rows!)

*Steady but quick pace on the rows. Strive for large sets of OHS. *Break the C2B into consistent sets.

February 27, 2017

1. Warm Up (10 mins)

2. Metcon

EMOM x 18 (Every 3 mins/6 rds)

Row 400m, then 12 Toes To Bar

3. Strength: Front Squats w/3 sec Pause (20 min cap)

1x3 at 60% 1RM Front Squat

1x3 at 63

1x3 at 66%

1x3 at 69%

1x3 at 72%

Rest 2 mins between sets.

February 24, 2017

Open Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Men use 50-lb. dumbbell...

February 22, 2017

Warm Up

Metcon

3 Rounds:

400 Meter Row

21 Hang Power Cleans 95/65

18 Front Rack Step-Back Lunges 95/65

15 Barbell-Facing Burpees

Recovery

16 Minute Aerobic Restoration�Rower or Assault Bike.

*Conversational pace throughout.

**Every 4:00, complete 15 GHD/ABMAT sit ups

February 21, 2017

1. Warm Up

2. Metcon

2016 CrossFit Games Event 3 - Ranch Mini Chipper

For time:

50 wall-ball shots

25 med-ball GHD sit-ups

400 Hill sprint with med ball

Men use 20-lb. ball

Women use 14-lb. ball

February 16, 2017

1. Warm Up

2. Metcon - For Time:

18 Sumo Deadlift High-pulls 95 lbs

3 Handstand Push-ups

15 Sumo Deadlift High-pulls 95 lbs

6 Handstand Push-ups

12 Sumo Deadlift High-pulls 95 lbs

9 Handstand Push-ups

9 Sumo Deadlift High-pulls 95 lbs

12 Handstand Push-ups

6 Sumo Deadlift Hi...

February 15, 2017

1. Warm Up

2. Strength

Part #1

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 135/95

Rest 3 minutes

Part #2

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 155/105

Rest 3 minutes

Part #3

AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rx – 185/135

3. Metcon

CrossFit...

February 14, 2017

CrossFit Games Open 11.2

AMRAP x 15

9 Deadlifts, 155/100 lbs

12 Hand Release Push-ups

15 Box Jumps, 24/20

February 13, 2017

Warm Up - 10 Minutes

Strength - EMOM x 12 

Even Minutes – 4 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 8 Back Squats @ 70% of 1RM Front Squat

Metcon - For Time:

125 Double-Unders, 21 Power Snatches 115/80, 9 TTB

100 Double-Unders, 15 Power Snatches 115/80, 7 TTB

75 D...

February 9, 2017

Warm Up - 10 Minutes

Metcon - For Time (20 Minutes Cap)

25 Toes-to-bars

50 Double Unders

15 Squat Cleans, 155/105

25 Toes-to-bars

50 Double Unders

13 Squat Cleans

25 Toes-to-bars

50 Double Unders

11 Squat Cleans

25 Toes-to-bars

50 Double Unders

9 Squat Cleans

25 Toes-to-bars

50 Doubl...

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