Slayer

For time:
2K Row
30 med ball cleans 20/14#
30 hand-release push-ups
300 ft. farmers carry (heavy)

Record time and farmers carry weight to comments.

Levitt

Strength / Skill: EMOM: Shoulder Press 6 sets of 3

WOD
For max reps:
1 minute of Burpees
2 minutes of Toes-to-Bar
3 minutes of jumping split lunges L+R = 1
4 minutes of Push Press 95/65#

REST DAY

Katniss

Skill/Strength: 5 minute EMOM of 3 position snatches, high hang, below the knee, and touch and go off the floor. Follow with 3 attempts for max weight 3RM touch and go power snatch.

For time: 20 power snatches 75/45#

1 minute REST

40 power snatches 75/45#

Rest 5 minutes

#TDCChallenge

2 minute row for max calories

Dubner

A Partner WOD

15 minute AMRAP of:
A) 30 Kettlebell Swings
B) 90 Double-under

A) 30 Air Squats
B) 30 Goblet Squats

A) 30 Pull-ups
B) Bar Hang (Simultaneous)

Rules: You and your partner may switch back and forth until all of the reps are completed in both stations before moving to the next pair of movements. One person does Pull-ups while the other hangs.

Repeats

8 Rounds each for time of:
200m Sprints

Approx. 2 minutes REST between each.

The goal here is to first of all run fast and second of all to keep your times consistent across the rounds. If the 2 minutes is not enough rest time and your 200m split time suffers, simply finish your rounds on the C2 Rower. This will prevent potential injuries while still getting some sprint and "engine" work in.

Tres Sprints

Sign up for The Open!

For Time:

40 Calorie Row
40 Wall Ball Shots

REST 5 minutes

30 Power Cleans 115/65#
30 OTB Burpees

REST 5 minutes

20 Rope Ascents 15ft.

Record TOTAL time including your 5 minute rest periods.

REST DAY!

Echo Bravo

Strength / Skill: 3 rounds of max effort hanging L-sits. 

WOD

15 minute AMRAP:

3 Handstand Push-ups

6 Burpees

12 Deadlifts 225/135#

24 Double-unders

"Nasty Girls"

3 Rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans 135/95#

We just did hang power cleans on Friday and now we are doing them again today? Yes, and that's okay. Sometimes constantly varied means hitting a movement or muscle group that you just hit.

EMOMs

EMOM 25:

1st minute: 3 Hang Power Cleans 185/125#
2nd minute: 10 Burpees
3rd minute: 3 Hang Squat Cleans 185/125#
4th minute: 10 - ten meter shuttle runs
5th minute: 3 Bar muscle-ups OR 6 pull-ups

Repeat 5 times. Scale as necessary and record weights used.

Hoppy

4 Rounds for time:
21 Box Jumps 24/20"
14 Thrusters 95/65#
7 Handstand Push-ups
1 Rope Climb 15ft.

Developing a Complex

In 8 minutes
Find a 1RM for the complex:
Push Press + Push Jerk + Split Jerk

In 8 minutes
Find a Front Squat 3RM

8 minute AMRAP with a partner of:
30 Wall Ball Shots / 30 Burpees
30 KB Swings / 30 HR Push-ups

"Nicole"

20 minute AMRAP of:
400m Run
Max rep pull-ups

Open Gym

From 10a-12p

CrossFit.com Mainsite 150205

4 Rounds for time of:
2 minutes of Double-Unders
2 minutes of Burpees

600m Run "Cash-out" immediately following the AMRAP.

Smiley

Strength / Skill: EMOM 8: 2 reps of Clean & Jerk @ 70% of your 1RM

WOD
12 minute AMRAP:
50 Calorie Row "buy-in"
then rounds of:
15 Wall Ball Shots
10 Toes-to-bar
5 Clean & Jerks 155/105#

REST DAY

Gym Talk

Friday, 6 Feb: Friday Night Lights! A class for competitors. 6-7pm

Saturday, 7 Feb: Open Gym 10-12am

Super Bowl Bubble

Strength: Weighted Pull-ups 3-3-3-3-3
If you are doing banded pull-ups, try for the least amount of bands for a set of 3.

WOD
4 Rounds for time of:
Seahawks final score = 24 reps of Power Cleans @95/65#
Patriots final score = 28 reps of Shoulder-to-Overhead @95/65#
15 Calorie Row