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Strength: Find 1 RM OHS WOD: 5 rounds not for time: Row 200, 10 evil wheels, 10 v-ups POST WOD SKILL: pick a weakness, cram for the test. 
skill: Pullups - 3x Max Reps à Rest 3min in between each set WOD 12 min AMRAP 1 Squat Clean 135/95 1 Toe 2 Bar 2 Squat Clean 2 Toe to Bar 3.... 3… 
strength: 12min Push Jerk EMOM: Add weight each round, record heaviest rep
WOD: 'Grif' Run 800m Run 400m Backwards Run 800m Run 400m Backwards Post WOD skill: 10 sets of Max double unders. *MOBILITY tonight at 7 PM 
Strength: find 1 RM back squat. This will be helpful in the future when use this number to find percentages. 5 x 50% 4 x 60% 3x 70% 2 x 80% 1 x 90%, 95%, 100%, 105%.... Remember to get the full range of motion with the depth of your squat and keep your back straight. WOD: Lurong WOD retest: 7 minute AMRAP: 5 front squats - S 35/95, Rx 65/95, C 115/155, 7 bar facing Burpees 
Since this wad crushed a few of us last week, let's go out it again this week and crush it..... WOD: 'Nutts'
15 x 250 lbs Deadlift; 25 x Box jumps , 30 inch box; 50 x Chest-to-bar pull-ups; 100 x Wallball shots, 20 pounds, 10′ ft target; 200 x Double-unders; Run 400 meters with a 45lb plate. 
'Lynne'
it will be scored individually. Six minutes per round (3min per person). 
Strength: Back Squat 3 sets ME at 80% WOD: 14min AMRAP 60 Jumping Lunges 50 Russian KBS 44/62 40 T2B 30 Back squats 65/115, 20 Push Press from the back 65/115, 10 Thrusters 65/115 
sWOD: Weighted Strict Pull-ups, 15min to find 3 rep max
WOD: 12min EMOM Deadlift x 3 reps @ 70-75% 7 Handstand push-ups or scale with HR push-ups Skill Work: clean Therepy with med ball or clean therapy pulling from blocks WOD: 4 Rounds FT 400m Run with Wall Ball 30 Wall Balls 
*For everyone who had trouble with the front rack position during front squats yesterday, be sure to stick around for mobility class with Patty Bauer at 7 PM. Strength: Overhead squats 3x3 WOD: For Time (15min TC) 10 P. Snatch 75/115 20 Pull-ups 30 Box Jumps 40 KBS 53/35 30 Box Jumps 20 Pull-ups 10 P. Snatch 
PRESIDENTS DAY NORMAL HOURS. It seems that although a national holiday, most working professionals don't get it off. Usually we would only do holiday hours but let's try a normal schedule and see what happens. Happy Presidents' Day. Here's this from Wikipedia... Washington's Birthday is a United States federal holiday celebrated on the third Monday of February in honor of George Washington, the first President of the United States. Colloquially, it is widely known as "Presidents Day" and is often an occasion to remember all the presidents, not just George Washington or Abraham Lincoln, whose birthday is also in February. The term "Presidents Day" was informally coined in a deliberate attempt to use the holiday to honor multiple presidents and is virtually always used that way today. Strength: 3 rounds of ME Push Jerk @ 85% WOD: 10-9-8-7-6-5-4-3-2-1 of: Front Squats - S 35/45, Rx 85/135, C 115/185 Ring Dips - S Box Dips, C for fellas 18 lbs (your welcome)  WOD: 'Nutts'
15 x 250 lbs Deadlift; 25 x Box jumps , 30 inch box; 50 x Chest-to-bar pull-ups; 100 x Wallball shots, 20 pounds, 10′ ft target; 200 x Double-unders; Run 400 meters with a 45lb plate. 
Team WOD: 800m Run 10 Deadlifts 85% 1RM 600m Run 20 Tire Flips 400m Run 30 Ring Dips 200m Run 60 Double Unders Coaches Note: Teams work together (but not at the same time) to complete prescribed reps, partners run together. Ring dips scaled with Hand Release Push-ups or elevated push-ups. Double unders scaled with 80 singles. 30min Time Cap. 
Strength: if less than three months of CrossFit – 3 x 10 of back squats. If doing CrossFit for more than 3 months – then weighted pistols. WOD: 40-30-20-10 of: - walking front rack lunges 65/95 - push press 65/95 - ab mat sit-ups *C - 85/135 
Skill: kipping pull-ups and butterfly pull-ups. * It's definitely time, here's the WOD and we recommend getting a gym bag. No cherry pickin! WOD: 50 Burpee Pull-ups FT If completed under 8min, Repeat WOD * Pull-up must be done from full extension 
Strength: Find 10 RM Overhead squat with 30 second weighted plank intervals in between sets. WOD: we are leaning towards posting them again soon, yet see below. Coaches note: Now that we are not hosting wods this week it might be good to consider a gym bag. Stuffing these items in it and bringing them in with you would help you be ready for most movements: - wrist wraps - lifting shoes - jump rope - Long socks for rope climbs - shin skins - Deodorant Your not only ready for any WOD, you'll also look cool walking into your BOX! 
Strength: Strict Press 3 reps @ 90% then Front Squat 3 reps at 90% WOD: See you in the Box 
Strength: Power Cleans Practice WOD: we will be trying out a week of not posting Wods, this begins today. See you in the box! 
3 Rounds: Team Wall Balls 15/20 Team Burpee Pullup Team Weighted Run 25/45 Team Atomic Situp 25/45 Team Box Jump 20/24 Team Rest Coaches Note: Each movement (including rest) is 1min in duration; each round is 6min for an 18min total. Total reps from all three rounds will be recorded as one team score. Partners will work as a team through each of the movements, which equals high output and minimal rest. Suit up, show up and let's do this!! 
WOD: Cheers to my good friend Nate: 20 minute AMRAP of: 2 Muscle-ups
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Skill: Rope Climbs; If competent- 4min AMRAP WOD: Every 90 seconds… ? Thrusters 95/65 Rx - 5 Pullups 5 Knees 2 Elbows +1 Thruster per minute Workout ends when you cannot complete reps for that round 
Strength: Bench 5x3 WOD: 10-20-30-40-50 Double Unders 50-40-30-20-10 Jumping Lunges *Rx is a penalty for BROKEN Double Unders:) 
Strength: 3x3 Hang Snatch - then 3x3 Snatch Balance WOD: 8 sets of: Run 100 Meters 2 Muscle-Ups - Scale with 4 pullups + 4 Ring Dips 4 Push Press, 115/75 8 Air Squats 4 Push Press, 115/75 2 Muscle-Ups *20 min Time Cap 
Strength: Deadlift, 15 minutes to work up to a heavy single (~90% of 1RM) WOD: Death by Deadlift using 60% of 1RM *20min Cap 
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