2.18.15

The Se7ens

7 Rounds
7 HSPU
7 Thrusters (135/95)
7 K2E
7 Deadlift (245/165)
7 Burpees
7 KB Swings (2/1 pood)
7 Box jumps

2.17.15

The Other CrossFit Total

1 Rep Max Bench Press
1 Rep Max Clean
1 Rep Max Overhead squats

2.16.15

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Bonus: 100 ab mat or ghd sit ups for time

2.15.15

Strength
1-1-1-1-1-1 DL

Metcon
24min emom
Evens: 6 pistols/3 L-sit pull ups
Odds: 45s row

2.14.15

15-12-9
Thrusters (135/85)
Sit ups

“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball,
Sumo deadlift high-pull, 75 pounds
Box Jump, 20″ box
Push-press, 75 pounds
Row (Calories)

2.13.15

“Honey Badger”
3 rounds for time
95 pound Squat clean, 30 reps
30 ring dips
Run 800 meters/Row 1200m

2.12.15

WOD
12 minute AMRAP
24 pull ups
12 Kettle bell swings (1.5/1 pood)
6 Deadlift (275/165)

Rest

“Annie”
50-40-30-20-10
Double unders
Sit ups

2.11.15

Strength
Bench Press
7-7-7-7-7

Metcon
30-20-10
Burpee broad jumps(5ft/4ft minimum)
DB snatch right arm(70/40)
Toes to bar
DB snatch left arm(70/40)

2.10.15

Strength
Sots press
5×5

Metcon

“Heavy Grace”
30 clean & jerks (185/135)

Rest 5 min

“Karen”
150 wall balls (20/12)

2.9.15

Strength
Weighted pull ups
4x Max reps
increase weight each set

Metcon
3 rounds
2 min Front squat (135/95)
2 min Row

1 min rest

3 rounds
2 min Overhead squats (115/85)
2 min Row

1 min rest

3 rounds
2 min thrusters (95/65)
2 min Row

*Score equals total squat reps and calories rowed