120208 Day 3
Day 3WOD 120208 AMRAP in 20:00 of:5 hang squat snatch – 95/6510 box jumps – 24"/20"15 wall ball – 20/14 @ 10' target crossfit.com
120207 Day 2
Day 2WOD 120207 For time:buy-in=500m row 3 rounds of:15 deadlifts – 225/15550 double unders (x4 singles) cash-out=400m run crossfit.com
120206 Day 1
Day 1WOD 120206(main site WOD 120201) For time:30 hspu40 pull-ups50 kb swings – 24kg/16kg60 abmat sit-ups, feet unanchored70 burpees (sub for hspu – strict press @ 75% of your 1RM) If you search the archives, you will find we did this as a shedkicker a year or two ago! crossfit.com
Week of 120206
Strength for Week of 120206weighted pull-ups, front squats, power cleans5 @ 55%5 @ 65%max reps @ 75% (No 5:00 Challenges until The Open is over) ShedKickers for Week of 120206 CFWE SK_For time:1 rope ascent, 2 wall climbs, 3 deads – 315/2052 rope ascents, 4 wall climbs, 6 deads3 rope ascents, 6 wall climbs, 9
120204 Day 6
Day 6WOD 120204 ***Last WOD STARTS at 11 AM*** For time:21-15-9ohs – 95/65pull-upsburpees (complete burpee by hopping on to 45# plate) crossfit.com
120203 Day 5
Day 5 WOD 120203 For time:1000m row50 thrusters – 75/45150 double unders (x4 singles) Excellence (courtesy of CF City Line & Will Smith) crossfit.com
120202 Strength
Day 4Strength 120202 Test 1RMweighted pull-upfront squatpower cleanmandatory core work: 2 rounds not for time20 ghd sit-ups20 RDL @ 50% of your 1RM deadlift mandatory goat work: minimum of 10:00 crossfit.com
120201 Day 3
Day 3WOD 120201 For time:30 t2b30 box jumps 24"30 ring dips30 deadlifts – 115/75**perform 5 hang squat cleans – 115/75 EMOM, starting at 0:00** Registration begins today… The Open crossfit.com
120131 Day 2
Day 2WOD 120131 AMRAP in 10:00 of:5 kb swings – 24kg10 ring push-ups15 box jumps – 20" cash-out = 5:00 double unders/singles crossfit.com
