January 2014

CrossFit For load: Bench Press 5-4-3-2-1 (rest as needed) 3 rounds for time: 1k Row (rest while your partner rows) ____________________________________________ CrossFit Competitor Clean 75% 2×2 80% 2×2 85% 2×2 (rest as needed) 3 rounds for load: 8 Power Clean (T&G) (rest 1:00) 3 rounds for reps: 1:00 Airdyne for Calories 1:00 rest 1:00 10′ […]

CrossFit For load: Overhead Squat 5-5-5-5-5 (rest as needed) For time: 21-15-9 Wall Ball 20/14 Toes to Bar ____________________________________________ CrossFit Competitor For time: 70 Handstand Push-ups For time: 2k Row _____________________________________________ Weightlifting Clean 75% 2×3 80% 2×2 85% 1×2 Snatch High Pull 90% 3×4, 2×3 Front Squat 80% 2×3 85% 3×2 90% 1×2 “The question

CrossFit For load: Press 5-5-5-5-5 5 rounds for time: 5 Deadlifts 275/185 10 Over the bar burpees ___________________________ CrossFit Competitor Snatch 75% 2×2 80% 2×2 85% 2×1 (rest as needed) 3 rounds for load: 8 Power Snatch (T&G) (rest 2:00) For time: 400m Run rest 1:00 800m Run rest 2:00 400m Run ___________________________ Weightlifting Power

12:00-2:00p Open Gym

CrossFit Competitor AMRAP 7:00 Strict Muscle-ups 5 rounds for load: 2 Hang Power Clean + 2 Push Press (rest as needed) 2012 Regional Team Wod 4 _____________________________________________ Weightlifting Snatch 75% 1×3 80% 2×2 85% 1×2 87% 3×1 Clean + Jerk 75% 1+3, 2+1 80% 1+2, 2+1 85% 1+1 87% 1+1, 1+1 Front Squat 85% 4×2

CrossFit For load: Bench Press 5-5-3-3-3 (rest as needed) “Helen” 3 rounds for time: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups __________________________________________ CrossFit Competitor For time: 10-9-8-7-6-5-4-3-2-1 Over the Box Jumps 24/20 (alternate rounds with partner) For load: Dumbbell Snatch 5-5-3-3-1-1-1 (each arm) (rest as needed) For total time 3 rounds: 21 10′ Wall

CrossFit Rest ________________________________________ CrossFit Competitor Rest ________________________________________ Weightlifting Clean + Jerk 75% 1+3, 2+2 80% 1+2, 2+1 85% 1+1, 1+1 RDL 100% 3×4 +10 kg 2×3 Back Squat 85% 4×2 “Remember happiness doesn’t depend upon who you are or what you have; it depends solely on what you think.” ~Dale Carnegie

CrossFit For load: Front Squat 5-5-3-3-3 (rest as needed) AMRAP 11:00 9 Wall Ball Shots 20/14 7 Toes to Bar 5 Box Jumps 24/20 ______________________________ CrossFit Competitor Front Squat 70% 2×4 75% 2×3 80% 2×2 (rest as needed) 3 rounds for load: 10 Power Clean (T&G) (rest 2:00) For time: 1000m Run 30 HSPU 1000m

CrossFit For time: 50-40-30-20-10 Kettlebell Swing 53/35 Push-ups ______________________________ CrossFit Competitor For time: 50 Bar Muscle-ups AMRAP 2:00 Weighted Sit-up 25lbs 3 rounds for total Calories: 2:00 Airdyne 2:00 Rest 2:00 Row 2:00 Rest ______________________________ Weightlifting Clean 75% 2×3 80% 2×2 85% 3×1 Clean Pull 100% 4×4 Front Squat 80% 2×3 85% 3×2 “You may

CrossFit 5 rounds for total reps: Strict Pull-ups 3 rounds for time: 500m Row 400m Run 50 Double unders (rest 2:00) ____________________________________________ CrossFit Competitor Clean 70% 2×3 75% 2×2 80% 2×1 (rest as needed) 3 rounds for load: 10 Power Snatch (T&G) (rest 2:00) 3 rounds for time: 400m Run 15 Box Jumps 24/20 (rest