3/1 WOD 14.1

WOD (10 min.)
30 dbl unders
15 snatches (75/55)

2/28 WOD

WOD 50-40-30-20-10
dbl unders
sit-ups

with 5 wall ball every min.

2/27 WOD Grip

WOD (5 min.  for 3 rnds - 1 min rest between rnds)
2 pull-ups (Rx+ = chest to bar)
max toes to bar
rnd one 10 dead lift (135/95)/ rnd two OH squats (45/33)/ rnd 3 sumo high pulls (45/33)




Cash Out (3 rnds)
20  undulation
20 sit-ups
20 hammer swings

2/26 WOD

WOD ( 10 Rnds) (brought to you by Mark)
5 snatches (95/65)
10 box jumps
15 sit-ups
20 squats

2/25 WOD

WOD
50 burpees


40 tire slams
30 ring push-ups
20 ring jumps
10 turkish get-ups (45/33)

Cash Out
cut reps in half and repeat

2/24 WOD

WOD (7 min..)
6  toes to bar
3  thrusters (155/135/95) (Rx+/Rx/Rxladies)

Cash out (5 min.)
Repeat above with reduced weight.

alt Cash Out (40-30-20-10)
kb swings
T. lunges
sit-ups
dbl unders

2/20 WOD

WOD
Front squats (3,000 lbs)

then

3 min each couplet. 1 min. rest between.


(5,6,..) tire flips
(5,6,..) squats

(5,6,..) box
(5,6,..) clean and press on stabo-mat with med. ball

(5,6,..) dbl unders
(5,6,..) knees to elbow

2/19 WOD

WOD
1 mile with med ball (15/10)
30 burpee pull-ups
800 meters with med ball
20 burpee pull-ups
400 meters with med ball
10 burpee pull-ups
200 meter with med ball
5 burpee pull-ups

Ransom    Rx
Mark S.   Rx 
B. Mel      Rx
Brian J.     Rx
Lori
Cindy L
Eva
L. Mel
Caroline

Congrats to every one who did this one.   It was a mentally tough one to get through. 

2/18 WOD

WOD (3 Rnds, 4 Rnds = Rx+ )
Start with 20 burpees
then Rnds
30 snatches Rnd 1(75/55),  Rnd 2 (115/75), Rnd 3 (135/ 95), Rnd 4 (155/115)
15 V-ups

Finish with 20 burpees

2/17 WOD times 8:30am, 4:30, and 5:30

WOD

dead lift 5,000/ 4,000 lbs with minimum amount of reps.

then

On the min. for 20 min.

8 wall ball 
 4 pull-ups (chest to bar for Rx+)

This one was hard but a good one.

Ransom Rx
Mark S. Rx
B. Mel    Rx
Brian J.  Rx+

2014 Reebok Crossfit Games Open in 13 days

The open WODs start next month.   Crossfit has announced some interesting changes for 2014.  They are cracking down on the affiliates.   They are making all top competitors submit videos and other scores be validated by a certified judge.  Apparently, there has been too many cheaters coming out of the affiliates.   I knew affiliates had a biased advantage. For the Open to have credibility it must maintain integrity.   I applaud their improvement.

There is even a funny video on the Crossfit web site about "Bro-reps".    You should watch it.  It is funny but very valid and a good message.    Give me some "Bro-reps"!

Every time you do a WOD, you should ask yourself if your reps where good.  Even if your reps are passable, you should ask yourself if they could be better. 

We know from last year, how much of  a pain it is to make a proper video. At least affiliates will have the same burden.

BrianJ   

2/15 WOD

WOD  (20 min.)
20 sit-ups
15 kb swings (1.5/1 pood)
10 cleans (135/95)
200 meter

2/14 WOD

WOD (5 cycles)
5 HS push-ups
10 pistols
15 pull-ups

Cash out (3 rnds)
15 GHD sit-ups
10 OH squats (95/65)

2/13 WOD 2/12 Closed due to snow

WOD
Practice hand stand push-ups.   No more than 7 in a row.   If you can do this, you are ready for Friday's WOD.

Push Jerk = lift 2,000 lbs with the least number of reps as possible. Record reps.

then
 (20-15-10-5)
sumo dead lift high pull (95/65)
bar kickers

2/11 WOD

WOD
50 pull-ups
50 box
50 push-ups
50 wall ball
50 dbl unders
50 sit-ups

Cash Out
50 kb swings 1 pood
50 kness to elbow
50 T. lunges
50  push press (45/33)

2/10 WOD

WOD
dead lift (6-6-5-5-4-4) 80% of your max
then
30 squat clean thrusters with ab roll out (135/115/ 95/65) Pick the heaviest you can handle.

Cash Out
30 squat clean thrusters on a Stabo-Mat (45/33)

2/8 WOD

WOD buddy WOD
1 KB swing
1 wall ball
2
2
.
.

2/7 WOD

WOD
dead lift on blocks (8-8-6-6-4-4)

then

15 min.
1 sled pull/ push

15 wall ball

2/6 WOD

WOD (20 min. Buddy WOD)
1 clean (135/95)
1 burpee
2
2
.
.

We will try the above.

2/5 WOD

WOD (8 RNDS)
6 bench  185
6 ring dips
15 sit-ups
200 meter

2/4 WOD revisted from 4/6

WOD

800 meter (if rain 200 dbl unders or  75 box jumps (30/24)
 then ten rnds
    10 knees to elbow
    10 hug a twinkie

finish with a 800 meter run ( if rain 200 dbl unders or 75 box jumps (30/24)
   

2/3 WOD

WOD
50 back squats (135/115/75) ( Rx+/Rx/Rxladies)
40 pull-ups
30 shoulder to overhead (95/65)
50 front squats (85/75/65) (Rx+/Rx/Rxladies)
40/30  pull-ups (Rx+/Rx)
30 shoulder to overhead (85/75/65)
50 overhead squats (65/45/33) (Rx+/Rx,/Rxladies)
40/20  pull-ups
30 shoulder to overhead (65/45)

Congrats to Mark and Cindy S.who got Rx on this one.  Rx+ is reserved for Regional competitors.