6 FEB 13 CrossFit Total

1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift

add all the weights together for your total

5 FEB 13 Burpees and Runnin....

15 minutes to establish a 1RM Snatch.

Snatch or power depending on athlete

100 Burpees for time.
Run 800m

4 FEB 13 8 Min AMRAP

Deadlifts with bands

2x5 @ 55%
2x5 @ 65%

Then

8 min AMRAP

4 Muscle Ups
6 Hang Squat Cleans

3 FEB 13 Whole 30 WOD

500m Row
40 Squats
30 Situps
20 Pushups
10 pullups

2 FEB 13 Epic Partner WOD

Yes I said frigging EPIC, and it was, just ask anyone that endured the long program.  I know we have been throwing a bunch of short intense WODs but every once in a while you gotta go long....


200 m run
100 push-ups
 400 m run
 100 situps
 800 m run
 100 Jumping squats
 1k Row
100 Wall Balls
 800m Row
100 Overhead Walking Lunge Steps 35/25
600m Row
100 Burpees

Each team completes entire run and entire row, splits number of reps with only one partner working at a time.

1 FEB 13 20 minute gauntlet

Technique Work and Mob
Clean and Jerk
15 Min Light weight

For time: 20 Min hard cap (10 min Cap on pull-ups)
100 Pullups
100 KB Swings 24/16kg (absolutely vertical)
100 Double-Unders
100 OHS 95/65#

Break up in any way athlete chooses

No one finished really?

31 Jan 13 Fran and 2 km Row

Fran

21-15-9

Thrusters 95/65
Pullups


Rest 5 minutes

2km Row