Feb 23

Skill work: HSPU practice

Row 1000m

30 Thrusters, 115/75 pounds

Row 1000m

*Sub for rowing is 800 m run.

Cooldown: max plank hold.

Feb 21

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You will do a combined total based on the 1 RM for each of the three movements. The chart listed below will give you an indication of where you stack up. Use this as a motivation for today and additional strength cycles.

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If you have a question concerning the form of each movement, see the following link:

http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Feb 17

Its up to you guys. Its awesome outside so you might want to do a track workout. I don’t think I’m gonna be able to make the gym today anyway.

Feb 7

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Buy-in for today’s WOD is 20 min. Every minute past the 20 min mark is an additional 10 burpees. Cap the penalty to 20 extra burpees total.