February 2013

Animal

WOD 3/1/13 For Time: Break up this workout anyway you like 28 Thrusters (155/105) 28 Muscle-Ups (Substitute 28 strict pull-ups & 28 Dips) 2800m Run Once completed the clock will not stop until you have

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Hinge At The Hip!

WOD 2/28/13 Max Double Unders in 2 minutes   3 Rounds: 10 Hang Power Cleans followed by a 200m sprint, rest 3 minutes between rounds. Go as heavy as possible each round but try to

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Welcome To 25

WOD 2/27/13 Front Squats 1×5 @ 75% 1×3 @ 80% 1×3 @ 80% 1×2 @ 90%   10! Even Numbers – Power Snatch 115/75 Odd Numbers – Burpee Box Jumps (30/24) (10 Snatch, 9 Burpees,

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Double Under

WOD 2/26/13 2 Minute Double Under Test   Weighted Strict Pull-Ups 8-8-6-6-4-4 Perform 5 reps of “Squat Therapy” after each set. Keeping your arms locked out overhead perform 5 air squats facing a wall. Be

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Execution

WOD 2/25/13 Squat Snatch – 15 minute skill work. Try to complete at least 5 heavy singles   AMRAP in 15 minutes: 5 Deadlift (225/155) 10 Wall Ball (20/14) 20 Double Unders   The CrossFit

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The Close Miss

WOD 2/22/13 Push Press 5-5-5-5 Start from the ground   2 minute Double Under test   AMRAP in 5 minutes: 10 Wall Ball (20/14) 10 Pull-Ups   Immediately followed by:   5 Rounds: 10 Burpees

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Friday Bowl

WOD 2/21/13 Skill: Complete 5 heavy sets of 1 Squat Clean + 1 Front Squats Part A: 3x250m Row Sprints Complete this in a group of 3. As soon as one person finishes the next

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Brownie Points

WOD 2/20/13 Max Double Unders in 2 minutes   Max Back Sqauats @ Body weight   AMRAP in 8 minutes: 100m Farmers Carry (heavy) 200m Run 10 Burpees   Cash Out: 20 Dual Kettlebell Front

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SnickerDoodle

WOD 2/19/13 Thruster 3-3-2-2-1-1 Start from the racks. If it’s heavy drop the bar after lock out at the top.   21-15-9 Kettlebell Swings (55/35) Pull-ups Push-Ups   For added difficulty try the push-ups from

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