Warm-up & Mobility: 15 Minutes

Strength: establish a 1RM Deadlift

Conditioning: AMRAP 7 minutes of –

• 30 Cal Row
• 25 TTB
• 20 WB
• 15 Power Clean (135/95lb)
• 10 Muscle ups

 

Warm-up & Mobility: 15 Minutes

…then, For time, 21-18-15-12-9-6-3 reps of:

• Pull-up
• Push-up
• Abmat Sit-up

**Run 200 after each round

 

Warm-up & Mobility: 15 Minutes

Strength: Clean – 8×1 – Climbing in weight

Conditioning: For time:

• 15 Wall balls (20/14lb)
• 15 Power Cleans (95/65lb)
• 15 Wall Balls
• 15 Power Cleans (115/75lb)
• 15 Wall Balls
• 15 Power Cleans (135/95lb)
• 15 Wall Balls
• 15 Power Cleans (165/110lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 8×1 Climbing in weight

Conditioning: E3MOM for as many rounds as possible**:

• 10 Power Snatch (75/55lb)
• 10 TTB

**add 2 reps each round, continue until you can’t complete all the work in the interval.

 

Warm-up & Mobility: 15 Minutes

Strength: Establish a 1RM Squat

Conditioning: AMRAP 10 min of –

• 21 KB Swing (24/16k)
• 15 Box Jump (24/20″)
• 9 Burpee to 6″ Target

 

Warm-up & Mobility: 15 Minutes

Strength: Jerk – 8×1 climbing in weight

Conditioning: AMRAP – 10 minutes of –

• 10 S2OH (95/65lb)
• 10 Burpees
• 10 KBs (53/35 lb)

*-do not upgrade the weights, go faster!!!*

 

Warm-up & Mobility: 15 Minutes

Strength: Clean complex – 7×1 Clean Pull + 1 Clean. Work the transition from the knee to the power position. Do not drop the bar during the complex. Climb in weight each set when possible.

Conditioning: “Elizabeth” 21-15-9 reps for time of –

• Clean (135/95lb)
• Ring Dip

 

 

Warm-up & Mobility: 15 Minutes

then…

“Collin”

Six rounds for time of:

• 400m weighted run (50/35lb)
• 12 Push press, (115/75lb)
• 12 Box jumps (24/20″)
• 12 SDHP w/ KB (32/24k)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

 

 

Warm-up & Mobility: 15 Minutes

Strength: 7x 1 Snatch pull + 1 Snatch. Work the transition from the knee to the power position just like last week. Do not drop the bar during the complex. Climb in weight each set

Conditioning: For time, 18-15-12-9-6 reps of* –

• Power Snatch (115/75lb)
• TTB

* after each round perform 25 DUs

 

On Saturday, Feb 7, our sister box, CrossFit Johns Creek, celebrated their 4 year Anniversary of being Open!!! Come celebrate with today’s WOD!

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – work to a heavy set of 5

Conditioning: For time “CFJC Benchmark” aka “Level II Benchmark” – RX is on

• Run 400m

…then 3 rounds of:

• 5 Pull-ups
• 10 KB Swings (24/16k)
• 10 Burpees

OR – If you have RX’ed this WOD in under 5 minutes, upgrade to –

• Run 400m

…then 3 rounds of:

• 5 C2B Pull-ups
• 10 KB Swings (30/24k)
• 10 Burpees to a 6″ target