February 2014

CrossFit For load: Front Squat 3×3, 2×2 (rest as needed) For Calories + Reps: 2:00 Row 2:00 Thruster 95/65 2:00 Row 2:00 Power Snatch 95/65 2:00 Row 2:00 Squat Clean 95/65 ______________________________________________ CrossFit Competitor For time: 1-3-1-5-1-5-1-3-1 Ring Muscle-up (alternate with partner) AMRAP 7:00 7 Box Jumps 24/20 21 Double unders (unbroken) 7 Handstand Push-ups […]

CrossFit For load: Bench Press 4×4 (rest as needed) AMRAP 12:00 3 Shoulder to overhead 115/75 6 Ring Dips 9 Pull-ups ______________________________________________ CrossFit Competitor Front Squat 75% 2×2 80% 2×2 85% 2×1 For Calories + Reps: 2:00 Row 2:00 Thruster 95/65 2:00 Row 2:00 Power Snatch 95/65 2:00 Row 2:00 Squat Clean 95/65 ___________________________________________________ Weightlifting

CrossFit Competitor For load: Every 1:00 for 10:00 2 Deadlifts (add weight every set) AMRAP 7:00 Strict Muscle-ups (20 Unbroken Double Unders following every rep) Tabata Protocol: Air Squats ~then~ AMRAP 4:00 Ring Muscle-up Your score is lowest set of squats + total Muscle-ups ______________________________________________ Weightlifting Power Clean + Push Press 70% 3+2, 2+3, 2+2

CrossFit For load: Thruster 4×4 (rest as needed) 8 rounds: :20 Push ups :10 Rest :20 Russian Kettlebell Swings 70/44 :10 Rest Score is lowest number of push ups + lowest number of kettlebell Swings AMRAP 2:00 Toes to Bar ______________________________________________ CrossFit Competitor Front Squat 70% 2×2 75% 2×2 80% 2×2 5 rounds for load:

CrossFit Rest _____________________________________________ CrossFit Competitor Rest _____________________________________________ Weightlifting Muscle Clean 70% 3×3 75% 3×2 Back Squat 65% 3×3 70% 2×3 75% 3×2 Bench Press 5×5 -Choose Weight- Back Extension 15-12-10 “When you become comfortable with uncertainty, infinite possibilities open up in your life.” ~Eckhart Tolle

CrossFit “Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run  (you may partition the gymnastics) ____________________________________________ CrossFit Competitor For load: Weighted Bar Dips 5-3-1-3-5 (rest as needed) For time: 1-3-1-5-1-3-1 Ring Muscle-ups (alternate with a partner) 10 rounds for time: 3 Box Jumps 5 CTB Pull-ups 7 Handstand Push-ups ______________________________________________

CrossFit For load: Front Squat 4-4-3-3-3 (rest as needed) “Lactic Ladders” 3 rounds for total calories: :10 Row :50 Rest :20 Row :40 Rest :30 Row :30 Rest :40 Row :20 Rest :50 Row (rest 5:00 between rounds) _____________________________________________ CrossFit Competitor Front Squat 65% 2×2 70% 2×2 75% 2×2 5 rounds for load: 1 Power

CrossFit For load: Bench Press 5-5-5-5-5 (rest as needed) 4 rounds: :20 Push ups :10 Rest :20 Kettlebell Swings 53/35 :10 Rest score is lowest number of push ups + lowest number of kettlebell Swings AMRAP 2:00 Sit-ups ______________________________________________ CrossFit Competitor “Lactic Ladders” 3 rounds for total calories: :10 Airdyne :50 Rest :20 Airdyne :40

10:00a-12:00p Competition Team Training 12:00p-2:00p Open Gym Individual wod Thruster Ladder Women: 95/105/115/125/135/145/155/165/175/185 Men: 185/195/205/215/225/235/245/255/265/275 *Burpee over the bar tie breaker *Additional weight will be available if needed Partner wod (1 Guy/1Girl) For time: 1 15′ Rope Climb (each) 50 Double Unders (each) 1 15′ Rope Climb (each) 50 Pistols (alt legs) (shared between partners)

CrossFit For load: Weighted Pull-ups 3-2-1-1-1 (rest as needed) For load: Deadlift 3-2-1-1-1 (rest as needed) 3 rounds for time: 400m Run 50 Air Squats _______________________________________________ CrossFit Competitor Front Squat 75% 2×2 80% 2×2 85% 2×2 5 rounds for load: 2 Push Press + 2 Jerks (rest as needed) 7 rounds for time: 7 Thruster