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FRIDAY

5/27/2016 LITTLE SOMETHING STRENGTH  JERK (2 REPS EMOM FOR 5MIN @ 155/115) Metcon Metcon (Time) 10 Bench Press BW 10 ALT DB OR KB SNATCHES 50/35 10 V-UPs 3 Rnds For Time

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THURSDAY WOD

02/11/2016 PUPPY MONKEY BABY Metcon (AMRAP – Reps) 30 SEC AMRAP: OH WALKING LUNGES 45/25 15 SEC AMRAP: HSPU 5 RDS Metcon (AMRAP – Reps) 1 MIN RECOVERY 7 POWER CLEANS 115/95 EMOM FOR 5 MIN Metcon (Time) 2 MIN RECOVERY 20 SQUATS 10 PULL UPS 100 DBL UNDERS 3 RDS

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WEDNESDAY WOD

The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr. CLIMB IT Back Squat (1-2 REPS EMOM FOR 5 MIN) 60%, 70%, 80%, 90%, 90% Metcon (AMRAP – Reps) 1 BURPEE 1 HANG POWER SNATCH 115/75 2 BURPEE 2 HANG POWER SNATCH 115/75 3 BURPEE 3 HANG POWER SNATCH 115/75 AND SO ON……. 10 MIN AMRAP …

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TUESDAY WOD

02/09/1016 DIRTY DOZEN GHD Situps (5 REPS 6 RDS, 30 REPS TOTAL) Metcon (AMRAP – Rounds and Reps) 12 SDHP 70/50 (KB) 12 PUSHUPS 12 DEADLIFT 185/135 12 BAR HOPS 20 MIN AMRAP TEAMS OF 2, ONLY 1 PERSON WORKING AT A TIME

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MONDAY WOD

STRENGTH HANG POWER SNATCH + LOW HANG POWER SNATCH + SNATCH (1-2 REPS EMOM (1:30 MIN)FOR 7:30 MIN) 60%, 70%, 80%, 90%, 90% CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Shoulder-to-Overhead, 115# / 75# 9 Toes-To-Bar

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FRIDAY WOD

ROW ROW RUN Push Press (3 EMOM 5 MIN @ 80%) Metcon (Time) 500M ROW 21 KB SWING 50/35 15 FRONT SQUATS 115/85 9 STRICT HSPU 500 M ROW 9 STRICT HSPU 15 FRONT SQUATS 21 KB SWING 1000M RUN FOR TIME

MONDAY

CROSSFIT STRENGTH 2 Snatch Pulls+1 muscle Snatch +1 Power Snatch 2@60%, 2@75%,3×1@80% Metcon 50 DBL UNDERS 10 HSPU 5 OHS 95/65 6 RDS FOR TIME Warm-up 500 M Row 5 Inch worms Karaoke High Knees Butt Kicks Bear Crawl 3 RDS 5 push ups 10 sit ups 15 air squats

Thursday

CROSSFIT Clusters 3 clusters EMOMx5 @ Rx+135#/95# Rx115/85 Metcon (AMRAP – Rounds and Reps) With a Running Clock 15 WALLBALLS 20/14 11 DEADLIFTS 205/135 7 BAR FACING BURPEES 9 MIN AMRAP 1min Rec At Min 10 POWER SNATCH 75/45 T2B 21. 15. 9 20 min cap