Monday 02.17.2014

Push Press
15 mins to find 5 RM
then
CrossFit Games Open WOD 12.1
AMRAP 7
Burpees

Did you register for the CrossFit Open yet?

 

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Saturday 02.15.2014

AMRAP 20 minutes
Teams of 2
3 Squat cleans 135/95#
6 Burpees
9 Chest to bar pull ups
This is a relay workout with one person working at a time. One member of the team will go through the round, then when finished, will tag in  their teammate.  
At any point during the 20 minutes, each partner must row 500 M.  Score is total number of rounds completed by both members of the team.

My good friend and Comedian Josh Haness on the Eddie Ifft Talkins Hit Podcast talking about being on American Gladiators. Watch from 42:00-47:00.

Friday 02.14.2014

Front Squat
3×5 across
use 85% of 5RM from 1/21
then
Valentines Day WOD
Teams of 2
3 Rounds for time:
20 Partner Deadlifts  355/315/275/225#
20 Handstand Push ups
Deadlifts are performed together, with both partners holding the bar.  Each team member must do at least one hand stand push up.

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Thursday 02.13.2014

CrossFit Open Workout 12.3
AMRAP 18 Min
15 Box jumps 24/20#
12 Push press 115/75#
9 Toes to bar

Wednesday 02.12.2014

5 Rounds for time:
5 Squat Snatch 135/95#
5 Muscle ups

Daniel Tyminski has probably the best muscle up in CrossFit. This analysis by Rudy Nielsen breaks it down:

Tuesday 02.11.2012

10 Rounds for time:
10 Wallball shots, 20/14#
15 Kettlebell swings, 24/36#
20 Double-unders

Sunday 02.09.2014

Rest Day
Open Floor 11-1

With the CrossFit Open approaching it would be a good idea for everyone to take the CrossFir Judges course.   We will need certified judges to help during classes to judges fellow members who are submitting their scores for the Open.  It would also be good for anyone who is planning  on competing to take the Judges Course to familiarize yourself with the movement standards that will be expected during the Open workouts.  Informations can be found on the Details for Judges page on the CrossFit Games website.

Saturday 02.08.2014

AMRAP 20 minutes
Teams of 2

12 Box jumps 24/20″
9 Toes to bar
6 Thrusters 95/65#
This is a relay workout with one person working at a time. One member of the team will go through the round, then when finished, will tag in  their teammate. Score is total number of rounds completed by both members of the team.

Joe and Andrew

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