Friday 2.28.14

                  Open WOD 14.1

AMRAP 10

30- double unders 

15- snatch (75/55)

Thursday 2. 27.14

                   CF Open Humor

A)  AMRAP 10

     25- double unders

     Round #- clean and jerk (185/135)

   * Rd 1- C&Jx1

     Rd 2- C&Jx2

     Rd 3- C&Jx3

     Etc....

B) Not For Time 

    50- weighed sit-ups

    50- banded good mornings

    * break up as needed

C) Rec/Mob

Wednesday 2.26.14

A)  5 rds
   1min. Single Arm KB OH Squat (55/35)
   Rest 30 seconds
   1min. Pull-ups
   Rest 30 seconds
   1min. Shoulder 2 OH (115/75)

   Rest 30 seconds

B)  Double unders

     * 2min max effort 

C) Rec/Mob

Tuesday 2.25.14

        Creator of the program that has 

          completely reinvented your 

         legs over the past 7 weeks!

A) Hatch 7.1

    * last day on this cycle 

B) Behind neck press 3x5@75-80% 1RM

    Strict pull-up.         3x5  AHAP

    Bent over row.       3x5@ 85% 5RM

C) rec/mob

Monday 2.24.14

        Stacie and Camille during the                       

    Zig Zag Sprint at the 2013 Games

  

Compare to 6.11.13

A) With a partner 

    AMRAP 20

    Partner 1- 400m Run (on our "track")

    Partner 2-      Max rounds of:

                       3- deadlift (275/185)

                       6- burpees

* switch when partner finishes run

B)  Open mvmnt practice

C) Rec/Mob

Friday 2.21.14

              Like a seen from 300

A) Hatch 6.2

B) behind neck press 5x5@ 60%

     Strict pull-up.        5x5

    Bent over row.       5x5@90% 5RM

C) Rec/Mob

Thursday 2.20.14

         CrossFit... Turning 7's into...

                 Whatever this is!

A)  AMRAP 8
      3 rds
     200 m Run
     10- KB swing (70/55)
     20- Sit-Ups
  With Remaining time--Max Double Unders

     -REST 1MIN-
   
     Repeat the previous AMRAP

B)  Practice Open Movements

C) Rec/Mob