WOD'S

Thursday, Feb 23

February 23, 2012
WOD: Open Workout #1 Complete as many reps as possible in 7 minutes of: Burpees *At the top of the burpee you must jump and touch a target that is 6 inches above your reach with both hands Conditioning: Row 6 Minutes for calories

Wednesday, Feb 22

February 21, 2012
The 2012 Reebok CrossFit Games Open Starts Today! Sign up to compete here.             Skill:  Double Unders. Max Consecutive set. 3 attempts WOD: 3 Chest to Bar Pullups  3 Burpees  AMRAP 2 mins Rest 1 minute  3 Power Snatch 95/65lbs  3 Overhead Squats  AMRAP 2 mins  Rest 1 minute  3 Ball Slams 30/20lb  3 Box Jumps 24/20'  AMRAP 2 mins Rest 3 mins  2 Rounds  Games Prep: Same as

Tuesday, Feb 21

February 20, 2012
Strength: 20 unbroken backsquats @bodyweight or higher WOD: 25 pistols Then 10-1 deadlifts (225/155lbs) 1-10 toes through rings Then 25 pistols Games Prep Option: 40 pistols 8-6-4-2 deadlifts (315/205lbs) 2-4-6-8 muscle ups 40 pistols    

Monday, Feb 20


WOD: 6 Hanging Squat Clean (135/95) 12 Ring Push-ups 300m Row 5 Rounds

Sunday, Feb 19

February 19, 2012
Pick your own benchmark day, catch up on a workout you missed this week, or pick a lift and go for a PR!

Saturday, Feb 18

February 18, 2012
Skill/Strength: Warm up push press Then perform 3 sets of 3 (heavy)   WOD: 3 Push Press (115/75) 6 Kettlebell Swings (24/16) 9 Air Squats 3 Min AMRAP (1 min rest) 5 Rounds  

Friday, Feb 17

February 17, 2012
  Happy Friday! 15 Min AMRAP 5 Front Squats (135/95) 7 Ball Slams (30/20) 11 Pull Ups    

Thursday, Feb 16

February 16, 2012
Skill: Rope climb work... so you may want to wear long pants or socks!  WOD: 1 Rope climb  21 Overhead Squats (95/65lbs)  21 Box Jumps (24/20')  1 Rope climb  15 Overhead Squats  15 Box Jumps  1 Rope Climb  9 Overhead Squats  9 Box Jumps  1 Rope climb

Wednesday, Feb 15

February 15, 2012
Strength: Work up to a 3 Rep Max Power Clean (hands must stay on the bar)  WOD: 7 Power Cleans 11 Burpees  5 Rounds  Weight Options  185/135lbs 165/115lbs 155/105lbs 135/95lbs 115/75lbs 95/65lbs

Tuesday, Feb 14

February 14, 2012
Valentine's Day WOD:  In pairs of two complete:  14 Push Press each 95/65lbs (bar cannot touch the ground)  Partner Sled Pull length of gym  14 Farmers Carries w/Kettlebells (there and back=1 rep)  Partner Sled Pull length of gym  14 Medball Thrusters each 20/12lb (Medicine ball cannot touch the ground)  Partner Sled Pull length of gym  14 Ball Slams each 30/20lb  Partner Sled Pull length of gym  2 Rounds  *If the barbell or medicine

Monday, Feb 13 (Opening Day!)

February 13, 2012
Today's WOD is named after Andrew's uncle Jerome - without him we would not have showers or bathrooms. The renovation process was long and hard and so is this WOD!  "Jerome" 500m Row 20 KBS (24/16kg)  40 Wallballs  20 Toes 2 Bar  40 Box Jumps (24/20')  20 Deadlifts (185/135) 40 Hand Release Pushups  20 Ring Rows  40 Overhead Walking Lunges (45/25lb plate)  400m Run

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