1.3.14

CF: A) T2B/Hanging leg raises 3 x 5 ss Ring Dips/Dips 3 x 5 Rest 60s B) Bent over rows 3 x 5 Rest 90s C) In teams of two, complete AMRAP in 20 minutes of: 20 dips (between boxes) 20 toes to bar 20 front squats 60/40kg Run 200m Any breakdown between pairs. Must …

28.2.14

A) Handstand push-ups 3 x 5 ss Nordic hamstring curls 3 x 5 Rest 60s B) Power cleans 3 x 5 Rest 90s C) Complete as many reps as possible in 2 minutes at each station: – Burpee box jumps 24/20″ – Row (cals) Two rounds. Score is total reps. No rest between movements or …

27.2.14

A) Pull-ups 3 x 5 ss Alternating pistols 3 x 10 Rest 60s B) Back squat 3 x 5 Rest 90s C) For time: 100 jumping air squats 80 russian twists Run 600m 40 wall-ball shots 20 pullups OLY: A) Clean and Jerk 5×2 after set you have to do a preload hold for 20sec …

26.2.14

A) Plyo pushups to plates 3 x 5 ss Roll outs 3 x 5 Rest 60s B) Hang Power Snatch 3 x 5 Rest 90s C) AMRAP in 10 minutes: 20 hand release pushups 20 KB high pulls, left 24/16kg 20 KB high pulls, right (on high pulls, handle of bell must be higher than …

25.2.14

CF: A) Muscle ups/Chin-ups 3 x 5 ss Box jumps 3 x 5 Rest 60s B) Front Squat 3 x 5 Rest 90s C) 5 rounds for time of: 12 pullups 21 goblet squats 24/16kg OLY: A) Snatch 5×2 after set you have to do a preload hold for 20sec with a perfect back, good …

24.2.14

A) T2B/Hanging leg raises 3 x 5 ss Ring Dips/Dips 3 x 5 Rest 60s B) Bent over rows 3 x 5 Rest 90s [3] C) AMRAP in 15 minutes of: 7 ring dips 10 toes-to-bar Run 200m

22.2.14

CF: A) Handstand push-ups 3 x 5 ss Nordic hamstring curls 3 x 5 Rest 60s B) Power cleans 3 x 5 Rest 90s C) Row 2km 50 box jump overs 24/20″ 50 burpees 30 pullups 30 DB walking lunges 15/10kg OLY: A) 5×2 Clean and Jerk B) 5×4 Medball Viking throws outside (from the …

21.2.14

A) Pull-ups 3 x 5 ss Alternating pistols 3 x 10 Rest 60s B) Back squat 3 x 5 Rest 90s C) Run 1 mile 150 air squats Run 1 mile Compare to rowing version http://www.crossfitbold.com/2014/01/11/11-1-14/

20.2.14

CF: A) Plyo pushups to plates 3 x 5 ss Roll outs 3 x 5 Rest 60s B) Hang Power Snatch 3 x 5 Rest 90s C) AMRAP in 8 minutes of: 6 hang power snatch 60/40kg 12 burpees 24 situps OLY: A) 5×2 1 Snatch Pull and 1 Mid Hang Snatch, B) 4×3 explosive …

19.2.14

A) Muscle ups/Chin-ups 3 x 5 ss Box jumps 3 x 5 Rest 60s B) Front Squat 3 x 5 Rest 90s C) For time: 10 – 20 – 30 – 40 – 50 of: Thrusters 20/15kg 2 – 4 – 6- 8 – 10 of: Muscle ups/chin ups

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