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Day 4WOD 140220 warm-up – Coach’s Choice EMOM for 10:00 of:6 kb swings – 24kg/16kg6 t2b/k2e or 10 abmat sit-ups @ 10:00…EMOM for 10:00 of:12 oh walking lunges (total steps) – 45/25… scale accordingly @ 20:00…AMRAP in 10:00 of:sandbag step-up & over – 20” box

Day 3WOD 140219 warm-up – Coach’s Choice 10 rounds… start at 30 s/m, increase strokes per minute by 2 each round until you reach a max s/m, then try to hold it for the remainder of the drill.30 seconds – row30 seconds – rest in the seat -rest 5:00, set up barbells @ 95/65 (scale

Day 2WOD 140218 warm-up – Coach’s Choice 12:00 – accumulate 30 back squats… use 65-100% of your bodyweight… choose a weight and stick with it for 30 reps. -5:00 – rest, set up barbells @ 115/75 (scale accordingly… no scaling up)-AMRAP in 5:00 of:3 deadlifts, 3 push press/jerk6 deadlifts, 6 push press/jerk9 deadlifts, 9 push

Day 1WOD 140217 warm-up – Coach’s Choice 8:00 – build a heavy clean & jerk… about 85% effort2:00 – rest, set up barbells @ 65%EMOM for 8:00 of:on the evens – 30 second max effort pull-up, L1 – strict ring rows, Rx’d – strict pull-ups, SK – weighted pull-ups (35/15)on the odds – 30 second

Day 6WOD 140215 warm-up – Coach’s Choice establish a benchmark for:500m row rest walk 5:00-10:00 CFG Open WOD 11.3 AMRAP in 10:00 of:60 bar-facing burpees30 ohs – 120/9010 muscle-ups

Day 5WOD 140214 warm-up – Coach’s Choice WOD – Coach's Choice be ready for anything!!

Day 4WOD 140213Snow Day Home WOD AMRAP in 20:00 of: 5 hspu 10 squats 15 sit-ups -scale up and make the 10's squat jumps-  

Day 3WOD 140212 warm-up – Coach’s Choice EMOM for 10:00 of:10 hrpu5 wall balls rest 5:00, set up barbells, plates and bumpers Complete the following workload according to suggested levels, while adding 5# after each completed round… scale accordinglyL1 – 75/45Rx’d – 95/65SK – 135/95 For time:10-9-8-7-6-5-4-3-2-1, unbroken power cleans1-2-3-4-5-6-7-8-9-10, t2b/k2e (sub X2 abmat sit-ups)cash-out

Day 2WOD 140211 warm-up – Coach’s Choice 5:00 partner burpee box jumps/step-ups – 20” box, no hand-release 2:00 row – 85-90% max effortrest in the seat for 90 seconds2:00 row – 100% max effortrest walk for 5:00, record total distance rest accordingly prior to starting WOD (if 5:00 is not enough) AMRAP in 12:00 of:double

Day 1WOD 140210 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 150m rowon the odds – overhead plate hold – 45/25… please DO NOT slam plates on the floor rest 5:00, set up barbells and prepare for the following levels:L1 – 35% of bodyweight, pull-upsRx’d – 45% bodyweight, “L” pull-upsSK – 55%