MAX EFFORT
Back Squat 3, 2, 1,


"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

This is a HERO WOD, they tend to be a little more brutal and demanding. Go hard, because Nate cannot.

Friday

Brent with the big lift of the day, 100lb (right only) in this pic 95lbs.


MAX EFFORT/SKILL DEVELOPMENT
Snatch Balance


WOD

For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

MAX EFFORT

Turkish Get Up
find your max.

WOD

75 Squat Cleans 95/65lb

Wednesday

Jeff enjoying Cancun and cant wait to get back and do some CrossFit.

Skill Development
Gymnastics


WOD

Run 800m
15 shoulder press 95/65lb
run 800m
15 push press 95/65lb
run 800m
15 push jerk 95/65lb

Tuesday

MAX EFFORT
Front Squat 5,3,1,


WOD- Whatever you did yesterday do the other one today: (which pretty much means everyone except Josh is doing WOD B)

WOD A
In 20 minutes do as many rounds as possible of the following
5 deadlifts (bodyweight)
10 box jumps 24/18"
run 200m/row 250m

-OR-

WOD B
5 rounds
10x push ups
15x Pull-ups
20x Double unders

Monday

Skill Development:
Kettlebell
Swing,
Clean & press/jerk
snatch
TGU

WOD/METCON

Pick either Wokrout A, or Workout B.

In 20 minutes do as many rounds as possible of the following
5 deadlifts (bodyweight)
10 box jumps 24/18"
run 200m/row 250m

-OR-

5 rounds
10x push ups
15x Pull-ups
20x Double unders

Good luck!

Friday

Molly finishes a near flawless power snatch.


Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Rest as needed between rounds.


Post reps for both exercises in all rounds.