Monday:
Death by Thrusters and Pull-ups
In the first minute perform 1 thruster and 1 pull-ups
In the second minute perform 2 thrusters and 2 pull-ups
In the third minute perform 3 thrusters and 3 pull-ups
etc...
until you are unable to meet the required amount of thrusters and pull-ups

Tuesday:
6x400m
Rest 2 Minutes between efforts
Every 2:30 for guys, every 3:00 for girls, run 400m. Record your time for each 400m.

Wednesday:
"Annie"
50-40-30-20-10
Double-Unders
Sit-ups

Thursday:
1 Rep Max Squat Snatch

Friday:
16.1

President's Day Week

Monday:
Shoulder Press 5-4-3-2-1
then:
CrossFit Open Workout 13.2
Amrap 10 Minutes of:
5 Shoulder to Overhead
10 Deadlift
15 Box Jumps
Guys weights 115# box height 24"
Female Weights 75# box height 20"
Male Masters age 55+ 95# box height 20"
Female Masters age 55+ 55# box height 20"

Tuesday:
Back Squat 5-4-3-2-1
For max reps
1 Minute Thrusters (115#/75#)
1 Minute Pull-ups
1 Minute Rest
1 Minute Thrusters (95#/65#)
1 Minute Chest to Bar Pull-ups
1 Minute Rest
1 Minute Wall Balls
1 Minute Double-Unders

Wednesday:
(If the classes are full, you can do the second AMRAP first, to allow plenty of room for the GHDs)
AMRAP 8 Minutes:
4 Handstand Push-ups
8 Kettlebell Swings (2 Pood)
12 GHD Sit-ups
and:
AMRAP 8 Minutes:
4 Overhead Squats (115/75)
8 Pistols Alternating Legs
12 Burpees

Thursday:
1 Rep Max Clean & Jerk
then:
As many reps as possible in 2 Minutes of Double-Unders
then:
As many reps as possible in 1 Minute of Triple Unders

Friday:
"Sisson"
AMRAP 20 Minutes
1 Rope Climb 15'
5 Burpees
Run 200m
*If you have a 20 pound vest, wear it

Wednesday, February 10

Skill:
Alternating EMOM for 6 minutes total (three each)
3 Handstand Walks of 8 ft (or more) Substitute Handstand Holds or barbell overhead
L-Sits

WOD:
AMRAP 16 Minutes
15 Wall Balls (20/14)
10 Box Jumps (24"/20")
5 Toes to Bar

Tuesday, Salute to our Competitors!

With a continuous running clock:

Gentleman have 2:30*

Ladies have 3:00

To perform a 500m row for time (your first score) and with the remaining time complete as many Thrusters at 135/95 as you can. (Your second score).

Then rest 3 minutes

*with the men only going for 2:30 they do get an extra :30 rest

Then: AmRep 3 minutes of Rope Climbs (your third score) and legless rope climbs count as two (you are allowed to use your feet on the decent of legless rope climbs)

Then rest 3 minutes. 

Then:

Amrap 9 minutes of:

30 double-unders

6 burpee over bar

9 hang power clean (135/95)

(Your fourth score)

Monday, February 8, 2016

CrossFit Warm-Up
3 Rounds (not for time)
10 Air Squats
10 Push-ups
10 Sit-ups
10 Back Extensions
10 Pull-ups
10 Dips

Lifting:
Overhead Squat 3-3-3 Heaviest weight you can manage for each of the three sets.

WOD:
CrossFit Open workout 12.1
As many reps as possible in 7 minutes of:
Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

For more about the Open, and to register, please click here 

Hero WOD Friday

"Bradley"
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds

Olympic Lifting Thursday

At 45% of your 1 rep max

Alternating EMOM for 20 minutes

In the first minute complete two:

Three position cleans with 3 second pauses at each position. Don't actually perform the cleans, just pause at the positions

In the second minute complete two of these sequences:

Power clean, front squat, clean and split jerk (5 second pause in Split