Thursday, March 1

Warm-up
Mobility
Row 500m
PVC Progression
40 Wall Balls
Snatch Practice for 7 min w/ bar
WOD
Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Wednesday, February 29

Warm-up
Mobility
Bike 300m
PVC Progression
x3
2 Lengths Bearcrawl (F/B)
25 Mountain Climbers
10 Push-ups
10 Ninja Sit-ups
WOD
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Monday, February 27

Warm-up
Mobility
Bike 500m
PVC Progression
x3
10 Wall Squats
10 Burpees
10 KBS
10 T2B
WOD
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Thursday, February 23

Warm-up
Mobility
PVC Progression
x3
10 Squats
10 Push-ups
10 Box Jumps
WOD
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
Chest must touch floor at bottom
Hands must touch something 6 inches above outstretched arms at top

Wednesday, February 22

Warm-up
Mobility
PVC Progression
20 Minutes of skill work
Double Unders, Pull-ups, Handstand Push-ups, etc…
WOD
Row 2000m

Tuesday, February 21

Warm-up
Mobility
Row 500m
PVC Progression
x3
10 Ring Rows
5 Bearsquat Push-ups
7 T2B
7 Wall Ball Shots
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Monday, February 20

The CrossFit Open begins this week. Workouts will be posted on Wednesday night for the next 5 weeks. You can follow the action here http://games.crossfit.com/. We will be doing the Open WOD on Thursdays for the next 5 weeks. Be sure to perform the WOD to the strictest standards of movement, and record your score. You can see how you stack up against other CrossFitters from around the world.
Warm-up
Mobility
Run 400m
PVC Progression
x2
20 Squats
20 DB Push Press
20 Deadlift w/ bar
Then work up to a 1RM in each of WOD movements in the following progression
5-5-3-3–1-1-1
Start with a light weight and increase each set
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Thursday, February 16

Warm-up
Mobility
Bike 500m
PVC Progression
x2
10 Push-ups
15 Ring Rows
20 Squats
x2
10 Wall Ball Shots
10 Medicine Ball Cleans
x2
10 KB SDHP
10 1 Arm KB Thruster
WOD
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Wednesday, February 15

Warm-up
Mobility
Run 200m
PVC Progression
10 Bearsquat Push-ups
Run 200m
15 Ninja Mobility
Run 200m
20 Squats
Run 200m
1 Length Broad Jump
WOD
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Tuesday, February 14

Warm-up
Mobility
Run 400m
PVC Progression
x3
1 Bearcrawl Forward/Backward
5 KTE
5 T2B
10 Ball Slams
5 Ninja Mobility
5 Bearsquat Push-ups
x3 w/ bar
5 Front Squat
5 Push Press
5 Squat Clean
WOD
Five rounds for time of:
40 pound Dumbbells squat clean, 15 reps
21 Pull-ups