WOD 1st Shoulder Press 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd “DT” 5 rounds for time of: 155lb Deadlift, 15reps 155lb Hang Power Clean, 9reps 155lb Push Jerk, 6reps Competition Team Update WE WILL BE MEETING THIS SUNDAY FEBRUARY 6TH AT 1:00PM FOR A QUICK MEETING AND  OUR FIRST WORKOUT.  IF YOU HAVEN’T SIGNED UP YET, YOU CAN STILL COME IN ON SUNDAY AND JOIN US. RUNNING TEAM INFO The Actual training schedule (up until week 12)...

REST DAY/MAKE UP DAY/SKILL...

Warmup Jump rope 5 min or 100 Double Unders WOD For time: 30 Handstand Pushups 40 Pullups 50 Kettlebell Swings, 1.5 Pood 60 Situps 70 Burpees Compare time to last Sat...

Warmup Row 1K WOD 1st Squat 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd Front Squat 5-5-5-5-5 Overhead Squat 5-5-5-5-5 or Squat Snatch...

Warmup CrossFit Warmup WOD 1st Bench 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd AMRAP in 15min of: 250meter Row 25...

Warmup As needed for Team WOD Team WOD 5 Rounds for reps of: 1/2 Body Weight Thrusters, max reps Pullups, max reps 1. You may not put your Thruster bar down until your partner has picked his/hers up for their set. 2. You may not come off the pullup bar until your partner is on the pullup bar for his/her set. 3. Rest exactly 1min in between each round. 5. Score equals teams total reps. 6.  If the any rule is broken, the round must be started...

Warmup 3 rounds of: 10 Pushups 10 Pullups 10 Box Jumps 10 Double Unders WOD 1st Deadlift 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd 3 Rounds for time of: 135lb Hang Power Clean, 15reps 15...

Warmup Row 1K WOD 1st Shoulder Press 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd 4 rounds for time of: 1 min Wall Ball, 20lb Ball 1 min Pullups Run 400 meters Each round will last 6min.  After the run you will rest for the remainder of the 6min.  If it is as cold as shit, sub a row for the run and warmup as...

REST DAY/MAKEUP DAY/SKILL...

Warmup Jump Rope 5min or 100 Double Unders WOD For time: 70 Burpees 60 Situps 50 Kettlebell Swings, 1.5/1 Pood 40 Pullups 30 Handstand...

Warmup As needed for Contest Contest WOD “Josh” For Time: 95lb Overhead Squat, 21reps 42 Pullups 95lb Overhead Squat, 15reps 30 Pullups 95lb Overhead Squat, 9reps 18...

Warmup Row 1K WOD 5 Rounds for time and Load of: Back Squat, 3reps Ring Dips, 20 Reps Use at least 85% of 1RM for back squat...

Warmup As needed for Team WOD WOD “Team Angie” For time: 200 Pullups 200 Pushups 200 Situps 200 Squats Only one athlete can work at a time.  All the reps must be completed before moving onto the next exercise.  This WOD was programmed for last week but it was snowed out.  Hopefully tom will be...

Warmup CrossFit Warmup WOD “Rankel” AMRAP in 20min of: 225lb Deadlift, 6reps Burpee Pullups, 7reps 2 Pood Kettlebell Swings, 10reps Run...

Warmup Run 1mile WOD 5 Rounds for time of: 20 Knees To Elbows 10 Burpees 5 Push Jerks (Use 90% of your 1rep max for shoulder...