March 1

CrossFit Open WOD 2

10min AMRAP

30 Snatch (75#/45#)

30 Snatch (135#/75#)

30 Snatch (165#/100#)

Max Snatch (210#/120#)

Feb 29

For Time:

800m Run

20 Handstand Push Up

20 Toes 2 Bar

600m RUn

15 HSPU

15 T2B

400m Run

10 HSPU

10 T2B

Feb 28

Strength

1-1-1-1-1-1-1

Push Jerk

MetCon

12min AMRAP

10 KB Swing (1.5pd/1pd)

10 Box Jump (24"/20")

10 Grasshopper

1 Year Anniversary Party!! 

Friday (3/2) @ 6pm

Come help us celebrate with food, fun, and friends!! Bring your favorite snack or beverage! 

Feb 27

Strength

1-1-1-1-1-1-1

Power Clean

MetCon

7 Rounds of:

7 Front Squat (135#/95#)

7 Pull Up

Feb 24

Strength

A1. 5 x 3 Overhead Squat

A2. 5 x 10 Supine Pull Up

A3. Short Shuttle Run

Feb 23

CrossFit Open Workout 12.1

7min AMRAP

Burpees (6" target above reach)

Or

7min AMRAP

5 SDHP (95#/65#)

7 Burpee

9 Knees To Elbows

Feb 22

Good Dip Vs Bad Dip

Strength

Heavy Single

Push Press

MetCon

3 Rounds of:

400m Run

21 KB Swings

20m Broad Jump

Feb 21

Strength

3 x Max L-sit Hold

MetCon

15min AMRAP

200m Run

2 Rounds of *Cindy

*5 Pull Up, 10 Push Up, 15 Air Squat

Feb 20

Strength

Heavy Single

Back Squat

On the Min Every Min for 12min

3 Power Clean

4 Burpee

Feb 17

A1. 3-3-3-3-3 Press

A2. 3-3-3-3-3 Weighted Pull Up (Strict)

B. Sled Push 3 x 20m (Heavy)

Feb 16

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Skill Work

Double Unders

or 

2min Min Max Double Unders

then,

"RANDY"

75 Power Snatch (75#/55#)

Feb 15

Strength

2-2-2-2-2

Back Squat (3101)

MetCon

12min AMRAP

5 Ring Dip

7 Toes To Bar

9 Wallball

Feb 14

Strength

Heavy Single

Deadlift

MetCon

3 Rounds of:

12 Handstand Push Up

21 Box Jump 20"

400m Run

Feb 13

Why isn't she bulky?

Strength

Heavy Single

Power Clean

MetCon

10-9-8-7-6-5-4-3-2-1

Thruster  (95#/65#)

Pull Up

Feb 10

Strength

3-3-3-3-3

Front Squat (3101)

MetCon

3 Min Max Rep Double Under

2 Min Max Distance Row

1 Min Max Distance Broad Jump

Feb 9

Strength

Heavy Single

Power Snatch

then,

On the Min. Every Min. for 12min

2 Power Snatch

1 OHS

Feb 8

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
12 Box Jump (24"/20")
6 Thruster (95#/65#)
6 Bar-facing burpees

Feb 7

Strength

3 x Max Handstand Hold

MetCon

3 Rounds of:

1min AMRAP

Supine Pull Up

Push Up

KB Swing

1min Rest Between Rounds

Feb 6

Strength

5-5-5-5-5

Back Squat

MetCon

12min AMRAP:

6 Clean and Jerk (135#/95#)

10 Knees to Elbow

Feb 3

Strength

A1. 3-3-3-3-3 Deadlift

A2. 5 x Max Rep Ring Dip

Feb 2

Skill Work

Kipping Pull Up

Then,

"Helen"

3 Rounds of:
400m Run

21 KB Swing (1.5/1)

12 Pull Up