20170227

5 Rounds

15 Toes to Bar

30 Wall Ball

20170226

Strict Handstand Push Up - 5 sets

Bench Press - 7 sets, 3-5 reps, hard

Pull Up - 3 sets

Push Up - 3 sets

20170225

CrossFit Games Open 17.1

20170224

Snatch - 80%/1x3

Snatch Pull - 90%/3x3

Back Squat - 85%/1x3

Strict Handstand Push Up - 5 sets

20170223

Recovery Day

20170222

Power Jerk - 70%/2x3

Deadlift - 70%/2x3

Bench Press - 70%/2x3

AMRAP 7:

25 Toes to Bar

100 Double Unders 

20170221

15-12-9-6-3:

Clean

Handstand Push Up

20170220

4 Rounds:

Run 400m

20 Burpees

70% Effort

Clean & Jerk - 70%/2x3

Front Squat - 70%/2x3

Handstand Push Up - 3 sets, 70% effort

20170219

Recovery Day

20170218

Snatch - 70%/2x3

Back Squat - 70%/2x3

Bench Press - 70%/5x3 

20170217

AMRAP 12:

150 Wall Ball

90 Double Unders

30 Muscle Ups

20170216

5 Rounds:

15 Toes to Bar

30 Calorie Row

Strict Handstand Push Up - 5 sets

Chest to Bar Pull Up - 5 sets

Dumbbell Shoulder Press - 5x10, medium

20170215

Clean & Jerk - 7x1, hard

Clean Pull - 105%/5x3

Front Squat - 5x2, hard

AMRAP 10:

5 Shoulder to Overhead

10 Deadlift

15 Box Jump

20170214

Handstand Push Up - 5 sets

Bench Press - 5x5, hard

Pull Up - 5 sets

Ring Dips - 5 sets

GHD Sit Up - 3 sets

20170213

Jerk - 7x1, hard

Jerk Drive - 5x5, hard

AMRAP 7:00

3 Dumbbell Thruster

3 Pull Up

6 Dumbbell Thruster

6 Pull Up

9 Dumbbell Thruster

9 Pull Up

...

20170212

AMRAP 20:

5 Clean & Jerk

10 Bar Facing Burpee

15 Calorie Row

20170211

Snatch - 7x1, hard

Snatch Pull - 100%/3x3

Back Squat - 3x2, hard

Bench Press - 5x5, hard

9xRow 1:40, rest :20

*rest 2:00 after 5th interval, then back to :20 rest

20170210

Recovery Day

20160209

Clean & Jerk - 7x1, hard

Front Squat - 5x1, hard

Shoulder Press - 5x3, hard

AMRAP 7:

3 Dumbbell Clean & Jerk

3 Toes to Bar

6 Dumbbell Clean & Jerk

6 Toes to Bar

9 Dumbbell Clean & Jerk

9 Toes to Bar

...

20170208

Row 1:00, Rest 1:00

Row 2:00, Rest 2:00

Row 3:00, Rest 3:00

Row 4:00, Rest 4:00

Row 3:00, Rest 3:00

Row 2:00, Rest 2:00

Row 1:00, Rest 1:00

20170207

Snatch - 7x1, hard

Snatch Pull - 100%/3x3

Back Squat - 5x1, hard

21-15-9

Dumbbell Hang Clean

Pull Up

Run, Row, Bike, or Swim

:30 on, 2:00 off

*repeat until pace/form deteriorates

20170206

Handstand Push Up - 5 sets

Bench Press - 5x5, hard

Pull Up - 5 sets

20170205

Push Press - 7x3, hard

Back Squat - 7x3, hard

CrossFit Open 15.2

20170204

AMRAP 17:

40 Burpees

30 Snatch, 75#

30 Burpees

30 Snatch, 135#

20 Burpees

30 Snatch, 165#

10 Burpees

Snatch 210#

20170203

Clean & Jerk - 7x1, hard

Front Squat - 5x3, hard

AMRAP 12:

3 Basketball Court Suicides

3 Half Court Bear Craws

15 Box Jump

30 Double Unders

Rest 2:00

AMRAP 12:

20 Nasties (10 each leg)

10 Burpees

15 Mountain Climbers (2 count)

15 Wall Ball

20170202

Recovery Day

20170201

Power Jerk - 5x5, moderate

Deadlift - 3x10, moderate

Shoulder Press - 3x5, moderate

100 Double Unders

27 Thruster

30 Bar Facing Burpees

27 Thruster

100 Double Unders