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Day 6WOD 140208 warm-up – Coach’s Choice 10 rounds for time of:  (20:00 CAP)10 hang power cleans – add 2 reps each round10 box jumps/step-ups – add 2 reps each round on a 24”/20” box-OR-20 doube unders – add 5 reps each round L1 – 95/65Rx’d – 115/75SK – 135/95

Day 5WOD 140207In-House Friday Night Lights followed by Paleo Pot Luck Tonight!First WOD starts at 6:30pm warm-up – Coach’s Choice 10:00 to build a heavy hang power snatch5:00 – set up @ 50% AMRAP in 15:00 of:15 kb swings – 24kg/16kg15 ohs15 ring dips

Day 4WOD 140206 warm-up – Coach’s Choice For time:100 squats250m row75 hrpu500m row50 abmat sit-ups750m row

Day 3WOD 140205 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 5 pull-ups or 5 ctb pull-ups or 3 bar muscle-upson the odds – 5 stone squats (athlete’s choice) @ 10:00…EMOM for 10:00 of:on the evens – 1 or 2 or 3 wall climbson the odds – 150m row @ 20:00…EMOM for

Day 2WOD 140204 warm-up – Coach’s Choice EMOM for 5:00 of:6 back squats rest exactly 5:00, set up barbells @ 95/65 (scale accordingly… scaling up is not an option) AMRAP in 5:00 of:1-2-3-4-5… and so onpower cleanburpee bar hops (lateral) rest 5:00 AMRAP in 5:00 of:1-2-3-4-5… and so onpush press/jerkbox jump with step down/step-up –

Day 1WOD 140203 warm-up – Coach’s Choice On a running clock… perform the following workload for 6:0015 seconds – max effort burpees15 seconds – rest15 seconds – max effort bodyweight deadlifts15 seconds – restscore = total burpees/total deadliftsL1 – 75-85% bodyweightRx’d – 100% bodyweightSK – 150% bodyweight rest approximately 10:00… prep for AMRAP CFG Open

Day 6WOD 140201 warm-up – Coach’s Choice 10:00 – snatch practice… accumulate no more than 30 reps in 10:00… athlete’s choice (power, hang etc.) rest exactly 5:00 For time: (20:00 CAP)150 wall ballson minutes 0:00, 3:00, 6:00, 9:00, 12:00, 15:00 & 18:00, perform:L1 – 5 pull-upsRx’d – 5 ctb pull-upsSK – 3 bar muscle-ups

Day 5WOD 140131 warm-up – Coach’s Choice 10:00 to build a heavy squat clean5:00 – rest, set up at 60% 5 rounds for time of:15 bar-facing burpees9 front squatscash-out = max reps unbroken squat clean thrusters

Day 4WOD 140130 warm-up – Coach’s Choice 8 rounds tabata mash-up of:push press/jerkair squatsL1 – 45/15Rx’d – 75/45SK – 95/65 rest to 10:00… 3 rounds for time of:500m rowrest – 1:00

Day 3WOD 140129 warm-up – Coach’s Choice AMRAP in 20:00 of10 ring dips or 5 ring muscle-ups20 box jumps/step-ups – 24”/20”30 walking lunges1 rope ascent/5 plank ascents at 0:00, 3:00, 6:00, 9:00, 12:00, 15:00 & 18:00