Saturday 3-1-14

14.1
AMRAP 10 MIN
30 Double unders
15 Power Snatches (75#/55#)

Friday 2-28-14

AMRAP 10 MIN

25 Du's

5 Dead Lift (225#/135#)

Thursday 2-27-14

CrossFit Games Open Workout 12.1
AMRAP 7 MIN
BURPEES
   * Everyone find a jumping target that is 6" above an outreached hand.  Must touch with both hands each rep at top of burpee

Wednesday 2-26-14

"Helen"

3 rounds

400 m run

21 kb swings (53#/35#)

12 pull ups

Tuesday 2-25-14

Front Squat

7-7-7 [moderate weight]

then...

4 rounds

5 Overhead squats (135#/95#)

10 Toes to bar

Monday 2-24-14

This week is going to be the final week of our strength cycle.  It will be a "DE-LOAD" week.  You will see the word "Moderate" following the movements.  This means that we ARE NOT taking ourselves to failure, but instead going to weights we can perform with perfect form and technique.  This should also not make us sore the next day, but instead feel re-generative.  Please take the word "Moderate" seriously and don't get over zealous.

If you have been following the last two months consistently (coming more than 4 times a week), get ready to blow away your 1 rep maxes!

Push Jerk
5-5-5 [moderate weights]

then...

4 rounds
25 push ups
25 air squats

Saturday 2-22-14

I'm teams of two
Run 200 m 20 times holding 1 kb (53#/35#)
   * one member runs 1 200 m run then hands off to the next member and rests while that member runs their 200m with the Kb.

   * if there are an odd number of people run 10 - 200 m sprints with KB