Monday 20160229

Warm up : 500m row,  25 shrugs @ 135#, 15 pull ups,
WOD : 4 rds of
*7 hang cleans @ 135/85#
25m farmers carry @ 45/25# plates
7 Deadlifts @ 225/135#

*Unbroken, one burpee for each hang clean remaining if you break and drop weights. And you must start each clean from a full extended position.

Friday 20160226

Crossfit Open 16.1
      20minute AMRAP
        25feet overhead walking lunges (95/65lbs)
          8 C2B pull ups
        25feet overhead walking lunges (95/65lbs)
          8 bar facing burpees
        

Thursday 20160225

Warm up: 500m row, 25 abmat sit ups, 25 over/unders
     WOD: 4 rounds
                 16 hollow rocks
                 12 bent over rows (75/45lbs)
                  8 weighted pull ups (30/20lbs)

20160224

Warm up: 500m run, 25 shoulder shrugs at 45lbs, 25 push ups, 25 air squats
     WOD: 8 minute cap
                  10 clean and jerks at 95lbs
                  10 clean and jerks at 115lbs
                  10 clean and jerks at 135lbs
       THEN for the remainder of the time perform front squats at 135lbs
        Post how many completed front squats

Tuesday 20160223

Warm up : 500m row, 25 over / unders, 25 push ups, 15 pull ups, 15 ring dips
WOD : 15 min AMRAP
12 KB swings @ 53 / 35#
9 Burpees
6 MU

Monday 20160222

Warm up :  25 over/unders, 15 shrugs @ 225/155#, 50 Double unders
WOD :  10min EMOTM
3 Hang snatches @ 95/55#

Friday 20160219

Warm up: 500m row,  25 push ups,  25 air squats
WOD :  12 min AMRAP
3 Bench press @ 135/85#
6 Squat thrusters @ 95/65#
9 Calorie row