WOD 2-27-15

15 min AMRAP-
10 pull-ups
20 FR lunge
30 DU

WOD 2-26-15

"CrossFit Total"
3 attempts to find 1RM B.Sq
3 attempts to find 1RM Press (Strict)
3 attemps to find 1RM DL
*Take as many warm-ups sets as needed

WOD 2-25-15

Skill- box jumps
*work on explosiveness
-------------------------------------
21-15-9
WB
Burpee
*Rest 5 min
15-12-9-6-3
WB
Burpee

Always working on our squat at CFK.  Miss Amelia is
getting pretty good!

WOD 2-24-15

50 strict 'chin ups'
-------------------------
5 rds-
5 wall climbs
10 box jumps
20 KBS

WOD 2-23-15

10 min- Find 1RM CL + J
-----------------------------------
12 min clock:
1 min max sq clean (135/95)
1 min max S2OH
2 min max sq clean
2 min max S2OH
3 min max sq clean
3 min max S2OH

WOD 2-20-15

Skill-
Snatch Balance/OHS
-----------------------------
Open WOD 12.1
7 min AMRAP-
Burpees to 6 inch target

He's got fire in his eyes! Nice job, Gregg.

WOD 2-19-15

20 min AMRAP-
5 P.CL (145/100)
10 T2B
15 WB

WOD 2-18-15

4 sets- 3 PP + 2 PJ + 1 Sp.J
--------------------------------------
21-15-9
S2OH
pull-ups

WOD 2-17-15

Tabata (alternating)
-mountain Climber
-air squat
-Rest 2 min
Tabata (alternating)
-thruster (unloaded bar)
-KBS
-Rest 1 min
Tabata
-DU

Kyle P. working on his OHS form.  The best way to improve
any lift is to go light and hammer perfect form. Great job!

WOD 2-16-15

Pause B.Sq 3-3-2-2-1-1
--------------------------------
"Open WOD 11.2"
15 min AMRAP-
9 DL (155/105)
12 HRPU
15 box jumps (24/20)

Gettin' after it on those rowing intervals last week

WOD 2-13-15

Skill- OHS work
------------------------
10 min AMRAP-
4 P. Jerk
8 DL
12 FR lunge
*axle bar

WOD 2-12-15

Skill- Muscle Up/Rope Climb

----------------------------------------

5 x 500 m row

*2 min rest btw

Congratulations to Mike Flint, our January Member of the Month!
He's been through a lot with his knee, but still pushes on.  He realizes
it's important to focus on form instead of loading huge weight,
in order to stay healthy.  Great job, Mike!

WOD 2-11-15

EMOM x 10- 2 Hang CL
Then- 1 set max effort @ 80% of 2RM
--------------------------------------------------
20 S2OH
20 pull-ups
20 HPCL
20 pull-ups
20 F.Sq
20 pull-ups

Great form on those push jerks, Kirstie!

WOD 2-10-15

Skill- Accumulate 50 T2B

-----------------------------------

4 rds-

25 DU

15 burpee box jumps

10 ring dips

Jim's gettin' after it on his back squats

WOD 2-9-15

Pause B. Sq 3-3-3-3-3

------------------------------

"Karen"

150 WB for time (20/14)

WOD 2-6-15

EMOM x 10-
1- max set unbroken ring dips
2- max set unbroken ring rows
---------------------------------------
10, 9, 8, 7 .......1
F.Sq
C2B

WOD 2-5-15

EMOM x 18-
1- 10 OHS
2- 12 P. Jerk
3- 15 box jumps
*scale as needed

A few photos from Nick's Reebok trip last week.  Squat
session in the Bahamas with some of his fellow Central
East competitors.

WOD 2-4-15

EMOM x 10 - 2 cleans + 1 jerk
*After last set- 5:00 to find 3RM HCL
----------------------------------------------------
15-12-9-6-3
Power clean
Bar facing burpees

Shoulder taps at CrossFit Kids!

WOD 2-3-15

Tabata-
Plank hold
Superman
-------------------
10 min AMRAP-
10 DL
20 WB

WOD 2-2-15

Pause B.Sq 3-3-3-3-3
------------------------------
3 x 3 min AMRAP
*1 min rest btw
5 T2B
7 P. Press