Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches, 75/55

Games Open 14.1

7 min AMRAP

6 Power Cleans
6 Pistols
6 HSPU

5 rounds

10 kb split jerks
20 kb swings
20 box jumps

15 thrusters
21 SDLHP
12 Thrusters
15 SDLHP
9 Thrusters
9 SDLHP

11 min AMRAP

5 power cleans
5 SA Dumbell Ground to overhead
9 air squats


5:30 class

5 rounds

5 hh squat cleans
10 bar facing burpees
5 bar muscle ups

Benchmark Saturday

fun Fridy

4 rounds

10 ground to overhead
25 kb swings
10 t2b or 20 double pumpers
25 air squats

10 Power Cleans
then
3 rounds of
25 medball cleans
50 double unders
then
10 Power Cleans

5 rounds
10 OVHS
10 Pullups

Happy Valentines Day

100 Slam Balls

30m - Plate Lunge Walk (45/25)

2 Rope Climbs

6- C2B Pull-ups

30 -Wallballs

6 - C2B Pull-ups

2 - Rope Climbs

30m – Plate Lunge Walk (45/25)

The 2014 CrossFit Games Open is just around the corner...

“The CrossFit Games are about more than just crowning a champion. The Open level is a great, big measuring stick. Maybe it’s you against yourself, your brother or every other guy your age in the world. But I think that’s part of why people love competing at anything. You find out where you stack up.” - Justin Bergh, General Manager of the CrossFit Games

_________

21-15-9

Deadlifts
Burpees box jumps

A call to action for Crossfitters

 "Jackie"

1000m row
50 thrusters
30 pullups

Friday at the fights!

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

AMRAP 4 min

15 Wall Ball
15 Swings (53/35)

Rest 1 min

AMRAP 3 min

15 Wall Ball
15 Swings

Rest 1 min

AMRAP 2 min

15 Wall Ball
15 Swing

60 – Weighted Sit-ups

30 – SH 2 OH (115/75)

P1 - 500m Run, P2 – BB HOLD

20 – SH  2 OH

P1 – 500m Run, P2 – BB HOLD

10 – SH 2 OH

One athlete will be on the ground while one partner is standing on their feet. On 3-2-1-GO athletes will complete 60 weighted sit-ups, splitting the reps up however they choose to. After completion of the 60 reps athletes will move to the 30 S2OH mat where partners will work 1 at a time to complete the required amount of reps. Once they complete the 30 reps one athlete must hold the bar in the frontal plane for the entire completion of the other athletes 500m run. If the athlete who is holding the BB drops it or breaks the rule/standard for the movement there will be a 10 burpee penalty for the running athlete once they return. Athletes cannot move onto the next mat till those burpees are completed.  After the completion of the run and penalty if need be one of the athletes must move the bar onto the 20 rep mat where they will complete the S2OH. Again one partner will hold the bar while the other runs 500m. Once back they will move the bar again to the final 10 rep mat where they will complete the required reps. The time stops when both athletes cross the lane marker they started on.


Battle on the Border Event 2.1

21-15-9

Box Jumps
Back Squats


5:30 Class:
7 min AMRAP
3 power cleans
3 HH Squat Cleans
3 Push Press

same weight on bar

500 m row then

3 rounds

12 OVHS
12 T2B


            

 A great read! Five Reasons to Full Squat