Tuesday, 28 Feb 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.

Monday, 27 Feb 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.

Friday, 24 Feb 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 and 24-in. box Women use 35-lb dumbbell and 20-in. box Time cap: 20 minutes

Wednesday, 22 February 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

Tuesday, 21 Feb 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

Thursday, 16 Feb 17

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 High-pulls 95 lbs 15 Handstand Push-ups 3 Sumo Deadlift High-pulls 95 lbs 18 Handstand Push-ups

Wednesday, 15 February 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 Games Open 11.1/14.1 AMRAP x 10 30 Double Unders 15 Power Snatches, 75/55 lbs Post Total Rounds

Tuesday, 14 Feb 17

CrossFit Games Open 11.2 AMRAP x 15 9 Deadlifts, 155/100 lbs 12 Hand Release Push-ups 15 Box Jumps, 24/20

Monday, 13 Feb 17

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 Double-Unders, 9 Power Snatches (115/80), 5 TTB

Thursday, 9 Feb 17

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 Double Unders 7 Squat Cleans

Tuesday, 07 Feb 2017

Active Warm Up (10 mins) Strength: Back Squats (25 mins) Work up to 3RM Metcon (15 mins) 5 RFT 15 Calorie Row 12 Kettlebell Box Step-Ups AHAP to 24″/20″ 9 Front Squats 135/95 (from floor)

Monday, 6 Feb 17

1. Warm Up 2. Weightlifting - EMOM x 8 1 Clean + 2 Push Jerks @ 70% 1RM Clean 3. AMRAP x 3 10 Kettlebell Swings 10 Box Jump Overs Rest 3 Minutes AMRAP x 3 8 Handstand Push Ups 10 Box Jump Overs Rest 3 Minutes AMRAP x 3 6 Chest to Bar 10 Box Jump Overs

Friday, 3 Feb 17

Caitlyn's Birthday WOD Warm Up/Buy In - 90 Cal Row Metcon - AMRAP x 9 2 Power Snatch 115/85 3 Burpee Box Jump Overs 24/20 27 Double Unders

Wednesday, 01 February 17

"Katrin" Warm Up EMOM x 24 1st minute: 100m Sprint 2nd minute: 15 Wallballs 20/14 3rd minute: 10 cal Row 4th minute: 15 kettlebell swings 53/35 *repeat all four for 6 rds Weightlifting 8 mins to establish 1 Heavy Muscle Snatch Metcon AMRAP x 6 8 Power Snatches @ 80% heavy muscle snatch 12 Knee to Elbow

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