Saturday February 16

Warm Up

20 Burpee Pull Ups
100 Butterfly Sit Ups


WODS

Clean and Jerk

10 - 10 - 10 - 10


"KAREN"

150 Wall Ball

Friday February 15

Chris Spealer on Muscle Up

Skill:

Muscle Up



WOD :

30 Muscle Ups for Time



Cash Out

50 Hand Stand Push Ups

Thursday February 14

The CrossFit Games Open is upon us. Get ready!

Skill:

Squat Snatch

5 - 5 - 5 - 5 - 5

WOD:

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Wednesday February 13

Mobility WOD

Skill:

Rope Climb 10

WOD:

LYNNE

5 Rounds for Max Reps

Bench Press (Bodyweight)
Pull Ups

Monday February 11

Mobility WOD Elbow

Skill:

Kettle Bell Swing

WOD:

42 Push Ups
21 Kettle Bell Swings
12 Overhead Squats
30 Push Ups
15 Kettle Bell Swings
8 Overhead Squats
18 Push Ups
9 Kettle Bell Swings
6 Overhead Squats

Tuesday February 12

Skill:

Hand Stand Walk

WOD:


17 min AMRAP

10 ft Hand Stand Walk
15 Box Jumps (30/24)
20 Push Ups