Death by 10 meters

Run 10m the first minute, 20m the second minute, 30m the third, etc. until you cannot complete your distance within the minute.

Everyone will fail. Sometimes it's good to fail.

We get more work done before the sun rises than some get in an entire day.

Function

For time:

21-18-15-12-9-6-3 reps of:
Ground to overhead (Guys: 45# plate / Girls: 25# plate)

5 Burpees
30 Double Unders

"Shut up legs"

Complete as many rounds in 12 minutes of:

20 back squats (95/65#)
25 situps
100ft. Butcher sled drive

Due Date

For time:
800m run
20 shoulder press
20 push press
20 push jerk
800m run

Use 60% body weight for press/jerk

Endure

:30 seconds on / :30 seconds off for 6 minutes:
Max rep kettlebell swings

Pro sprint agility x 6
Every :30 seconds

Butcher sled sprints 50ft. X 6
Every :30 seconds

Hero Wod - Brenton

5 rounds for time of:

100 ft. Bear crawl
100 ft. Standing broad-jumps

Do 3 burpees after every 5 broad jumps.

Today's picture of double unders and hands.

Hub 15

From our friends at Hub City CrossFit:

Complete as many rounds as possible in 15 minutes of:
20 double unders
10 toes-to-bar
5 clean and jerks (155/105#)

Bach Beatdown

7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 burpees

Men 75#
Women 55#

Endure

1) 500m Row Time Trial

Penalties for going over:
Boys > 1:45
Girls > 2:00

= 20 reverse burpees

2) 3 rounds for time of:
15 situps
50 ft. walking lunge with weight overhead
50 ft. farmers carry

"Tabata Something Else"

Tabata for each:

Pullups

Pushups

Situps

Air Squats

Score = your WORST round at each movement. 

Tabata is a time protocol which means 

(:20 seconds on / :10 seconds rest) x 8 rounds

20 seconds of as many reps as you can manage followed by 10 seconds of complete rest. The goal is to go out as hard as possible in the early rounds and just try to hang on to as big a number as possible in the later rounds. Today, don't try to "game it" or strategize to get slightly inflated low rounds. Just go out hard, try not to crash and burn too hard, and hang on to as many reps as possible. This is the way Dr. Tabata intended it. 

What I hope Dr. Tabata looks like

Thrust

Still the sweetest finish ever! Solinsky does not look like your typical 10K guy. He's stronger, faster, and more beast-like.



In 10 minutes, find your 1RM Thruster

Then....

For time:
60 Thrusters @ 50% of your 1RM

Penalty: Each time you drop the bar perform 7 toes-to-bar before picking up where you left off. Rest in the front rack position is allowed and encouraged.

Mile Chipper

The most decorated British Olympian of all time.

Train in a manner that gets you the results YOU are looking for. If you don't have a shot at gold in Rio in cycling, then training long slow distances might not be for you. Train short, medium, and long at light, medium, and heavy weights in as many combinations as creativity allows. This prescription will get you fit and healthy, not emaciated. 

A great challenge today!

For time:

1 mile run

10 bodyweight power cleans

30 bodyweight deadlifts

50 pushups

Go hard, suffer, leave hurting, for every second counts. 

Weekly Results

Endurance - Run/Squat

Complete 4 rounds for time of:

400m Run
50 air squats

This is a benchmark wod.

Hero WOD - Rankel

"Rankel"

Complete as many rounds as possible in 20 minutes of:

6 Deadlift (225/155#)
7 Burpee Pullups
10 Kettlebell Swings (2 / 1.5 pood)
200m Run

Miranda Oldroyd on today's WOD - video [wmv] [mov]

Recipe Wednesday

Buffalo chicken mini meatloaf

From our favorite recipe blog, paleomg.com!

Today we taste buffalo chicken mini meatloaf. We made it, ate it, and loved it. It was incredibly easy to make which is super important to me. You have to try it this week!

Buffalo Chicken Mini Meatloaf Recipe

Follow the link above to deliciousness.

Hero WOD - Randy

Strength: In 10 minutes, find your 5RM shoulder press
Then...

For time:
75 power snatch (75/53#)

Enlarge image

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Hang You Out To Dry

From Crossfit JAX

For time:
30 Hang Power Cleans (95/65#)
15 Ring Dips
20 Hang Cleans
10 Ring Dips
10 Hang Cleans
5 Ring Dips
REST
30 Pullups
15 Box Jumps 24/20"
20 Pullups
10 Box Jumps
10 Pullups
5 Box Jumps
REST
20 - 15 - 10 reps of each:
Double Unders
Wall Ball Shots

The work rest ratio = 1:1
For some groups we will rest 2 minutes.

Tabata's Day

Pick 2:

Tabata Run (40m)
Tabata Row
Tabata Airdyne
Tabata sled (150 ft.)

Team WOD - The front squat

In 5 minutes, find your combined team front squat weight.
Then...
For time:
25 med ball situps
1000m row (minus your front squat weight)
15 tire flips
1000 ft. farmers carry
Pushups (bigger front squat = less reps)
40 cal. airdyne
50 deadlifts (275/185#)
25 med ball situps