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Thursday 2/11

1. EMOM x 6: Power Snatch + Snatch 75-80% 2. Back Squat 4×6 (working up) 3. 20-30 minute active recovery work (run, row, bike, swim) at a low intensity.

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Wednesday 2/10

1. Teams of 3 For Time:*     Row 3000m     150 Kettlebell Swings (2/1.5)     Run 1200m   2. Teams of 3 For Time:     100 In-Unison Alt. Lunges (2/1.5, one athlete must perform Overhead Lunges, switch as needed)      *The workout may be broken up

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Tuesday 2/9

1. EMOMx10:     Evens: 15 Box Jumps (24/20″)     Odds: 5 Heavy Deadlifts (climbing or across)    2. Open Workout 15.1:     9 Minute AMRAP:     15 Toes-to-Bar     10 Deadlifts (115/75)     5 Snatches (115/75)* *Power snatches are permitted.

Monday 2/8

1. From 0:00-6:00 Minutes:     Clean & Jerk-Heavy Single       Rest 2:00 Minute (1 barbell, change out weight):   2. From 8:00-14:00:     EMOM x 6:     Evens: 7 Unbroken High-Hang Clean’s (165/115)     Odds: 50 Double Under’s  

Saturday 2/6

9am Community Trial Class 1. Skill: Movement Prep 2. 10 Minute AMRAP (2/1.5):     5 Goblet Squats     7 Kettlebell Swings     9 Burpee Box Jumps (24/20″) 10am Member’s Only is CANCELLED for the CFIH Team In-House Competition! Come

Friday 2/5

1. Skill: Sumo Deadlift High Pull 2. Part 1, From 0:00-10:00:     21-15-9 For Time:     Pull Up     Handstand Push Up 3. Part 2, From 10:00-20:00     10 Minute AMRAP:     10 Sumo Deadlift High Pull (95/65)      10 Ring Dip *Record time for Part

Thursday 2/4

1. From 0:00-6:00:     Snatch-Heavy Single     From 6:00…     For Time:     Hang Power Snatch 5×4 70-75%, rest as needed between sets, but perform for time. 2. Front Squat-Heavy Double 3. Active Recovery: 20-30 minutes of aerobic work

Wednesday 2/3

1. 3 Rounds For Time:     20 Burpees     20 Russian KBS (2/1.5)     20 Box Jumps (24/20″) 2. Toes-2-Bar 3×20, rest 90s between sets.

Tuesday 2/2

1. EMOMx10:     Power Clean+Push Jerk+Clean+Split Jerk (across or working up, your choice). 2. “D.T”     5 Rounds For Time (155/105):     12 Deadlifts     9 Hang Power Cleans     6 Push Jerks

Monday 2/1

1. Open WOD 15.3:     14 Minute AMRAP:     7 Muscle Ups     50 Wall Ball Shots (20/14, 10/9′)     100 Double Under’s  2. With a partner:     EMOMx10:     1st Minute: Partner 1 Row Sprint 18/15 Cals     2nd Minute: Parnter 2 Row