Jeff and Rachel, partner sit-ups.

Strength:  Clean and Jerk – Build up to a peak set of 1

Metcon – For Time:

50 Double Unders
10 KB Swings (53/35)
40 Double Unders
20 KB Swings (53/35)
30 Double Unders
30 KB Swings (53/35)
20 Double Unders
40 KB Swings (53/35)

EC:  Tabata Candle Sticks

Tuesday 2/7 WOD:

Strength:  Barbell Rows 6×2

Metcon – AMRAP 12 Minutes:

5 Ring Pushups
5 Hang Power Snatch (115/75)
1 Rope Climb

EC:  3×20 Good Mornings (45)

John Crowe working his weaknesses, getting ready to take a run at the Crossfit Open!

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift: Snatch

Make up any WOD missed during the week or suggested WOD:

Metcon – 30 Minute AMRAP:

3 Squat Clean to Overhead (135/95)
6 Knees to Elbows
100m Sprint (Dumpster and back)

:45 rest after each round

Monday 2/6 WOD:

Strength:  Clean and Jerk – Work up to a peak set of 1

Metcon – For Time:

50 Double Unders
10 KB Swings (53/35)
40 Double Unders
20 KB Swings (53/35)
30 Double Unders
30 KB Swings (53/35)
20 Double Unders
40 KB Swings (53/35)

Sean M and RIch killing the pushups.

Metcon:  ”Fran”

21-15-9

Thrusters (95/65)
Pullups

*Scales:  DB Thrusters/Ring Rows

Sunday 2/5 WOD:

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift: Snatch

Make up any WOD missed during the week or suggested WOD:

Lots of camaraderie and high energy going on at Crossfit Tribe. If you want more, join in on the fun in the 2012 Crossfit Open!

Strength:  Power Snatch 8×3 @ 65%

Metcon:

3 Minute AMRAP:

Max L-Sit Hold
100m Sprint

then

3 Minute AMRAP:

Max rep Turkish Get-Ups (53/35)

then

3 Minute AMRAP:

30 second Handstand Hold (or max if less than 30 seconds)
5 Burpees

*1 minute rest between each AMRAP

Saturday 2/4 WOD:

Metcon:  ”Fran”

21-15-9

Thrusters (95/65)
Pullups

*Scales:  DB Thrusters/Ring Rows

Teresa D is one strong lady!

Strength:  Box Squats 8×2 @ 70%

Metcon – 5 Rounds For Time:

3 Muscle-ups
12 SDHP (95/65)

EC:  500m Row

Friday 2/3 WOD:

Strength:  Power Snatch 8×3 @ 65%

Metcon:

3 Minute AMRAP:

Max L-Sit Hold
100m Sprint

then

3 Minute AMRAP:

Max rep Turkish Get-Ups (53/35)

then

3 Minute AMRAP:

30 second Handstand Hold (or max if less than 30 seconds)
5 Burpees

*1 minute rest between each AMRAP

Everybody jump!

Skillwork:  Pistols

Metcon - AMRAP 15 Minutes:

7 pushups at the top of each minute

Max rep power cleans for remainder of minute (165/110)

Thursday 2/2 WOD:

Strength:  Box Squats 8×2 @ 70%

Metcon – 5 Rounds For Time:

3 Muscle-ups
12 SDHP (95/65)

EC:  500m Row

Ann crushing an RX'd "Diane"

Strength:  Snatch Grip Deadlift 2-2-2-2-2-2

Metcon – For Time:

10 Manmakers (45/25)
20 Pistols
30 Wallballs (20/14)
40 KB Swings (53/35)
50 Double Unders

EC:  Tabata Hollow Rock

Wednesday 2/1 WOD:

Skillwork:  Pistols

Metcon - AMRAP 15 Minutes:

7 pushups at the top of each minute

max rep power cleans for remainder of minute (165/110)

6am crew just hangin' around.

Strength:  Handstand Pushup – 1 rep on the minute for 8 minutes (highest level of difficulty)

Metcon – 10 minute AMRAP:

3 Front Squats (185/115)
10 Box Jumps (24/20)

EC:  3 x max rep deadhang pullups, 1 minute rest after each completed set.

Tuesday 1/31 WOD:

Strength:  Snatch Grip Deadlift 2-2-2-2-2-2

Metcon – For Time:

10 Manmakers (45/25)
20 Pistols
30 Wallballs
40 KB Swings (53/35)
50 Double Unders

EC:  Tabata Hollow Rock

Megan killin' it!

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift:  Clean and Jerk

Make up any WOD missed during the week or suggested WOD:

3 Rounds For Time:

Row 100m
rest
Row 250m
rest
Row 500m
rest

or

Run 100m
rest
Run 200m
rest
Run 400m
rest

*Rest time is equal to time taken to row or run each interval.

6am crew getting bigger and better each week, who's next to join the fun?

Metcon:  ”Tabata This”

Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Sit-up
Tabata Push Up

*6 rounds at each station with 1 minute rest after each movement.  Score for each movement is lowest amount of reps in any round.

*Scales – Ring Rows/Box Push-ups

Sunday 1/29 WOD:

“Olympic Lifting Session/Open Gym”

11-12:30 Oly Lift:  Clean and Jerk

Make up any WOD missed during the week or suggested WOD:

3 Rounds For Time:

Row 100m
rest
Row 250m
rest
Row 500m
rest

or

Run 100m
rest
Run 200m
rest
Run 400m
rest

*Rest time is equal to time taken to row or run each interval.