Warm-up:
2 min Jump Rope
2 Rounds
Speed ladder Drills
Pose Running Drills
10 Ring Pushups
10 Toes to Bar
10 OHS (PVC)
10 Prone Cobras
Scorpion Stretch
Iron Cross Stretch

Congrats to all who took the Row Challenge (C2 Valentine’s Challenge) We are so proud of you all! 

Workout of the Day:

    “Mini Murph”

1/2 Mile Run
  50 Pullups
100 Pushups
150 Squats
1/2 Mile Run

*Partion the pullups, pushups and squats anyway to get them done*

Post time to comments

Warm-up:
400m Run
2-3 rounds
10 Pushups
10 Pullups
10 Situps
10 Dips
10 Hip Extensions
400m Run

Skill:
Stretching
Shoulder Pre-hab

Workout of the Day:

1000m Row (Damper #2)
25 Clean and Jerks #45
50 Swings

Post time and thoughts to comments

Warm Up:

400 m run

3 Rounds:
CrossFit 9 (pvc/tb/bar)
*5 reps each movement

Dee & Dena journaling after the WOD!

Work out of the Day:

Rowing:
2 Rounds of:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

No pacing, This interval set is to be done as close to all out as possible.

**Score is total calories for each 1 min. effort.

To the Crew at the box.  We have a lot of new students joining the ranks…so to all you seasoned vets, make sure you say hello and make them feel welcome.

Warm-up:
400m Run
2 Rounds
Burgener Warmup (W/Dumbbells)
“Bear Complex” (w/dumbbells)
    Deadlift
    Power Clean
    Squat
    Push Jerk
(perform 5 reps; each exercise in order 1 time is one rep)

Skill:
Tall Snatch

Got Pullups?....The ladies of BreakThrough Do.  Way to go Girls!!!!!!

Workout of the Day:
Overhead squat - 65% (of snatch) x 3 x 5; (3 sec pause in bottom)
Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
High-hang snatch - 60% x 2 x 4

3 rounds
30 Box Jumps
9 Renegade Rows

Warm-up:
Jump Rope 1:30
Running Drills
Stretching
Foam Roller

Sport:
Rowing (get some meters in towards your 14K goal…but remember others want some too!)

Dude…you Okay??????

Workout of the Day:

3 Sets 15-20 reps (NO TIME)
GHD Situps
GHD Hip Extensions
KB Swings
Bench
Pullups

(Use light to medium weight on the exercises requiring weight.  Looking to feel the muscle work, but not annihilate)

Recovery:
More Stretching

Post thoughts to comments

Warm-up:
500m Row (counts towards your 14,000m)
3 Rounds w/ Barbell:
Burgener Warm-up:
10 Deadlifts
10 Presses
10 Front Squats
10 Push Jerks

Skill:
Snatch Pull
Tall Snatch

Always “Peaceful” after the storm…Right Connor?

Workout of the Day:

Front squat - 75% x 4 x 5
Snatch pull - 85% (of snatch) x 3 x 4
Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2

3 sets; no rest:
15 kipping pull-ups
20 Dumbbell push presses

Warm-up:
2-3 Rounds

Burgener Warm-up
Turkish Getups (5 each arm)
Pass Throughs (12)
PVC Front Squats (10)
Dumbbell Split Jerks (5 each arm)

Skill:
Lifts Review

Big Shout out to Liz (a.k.a. “Animal”)  who rowed 25,000m in a single week…Way to lead from the front!

Workout of the Day:

Muscle snatch - 40% (of snatch) x 3 x 2
Power clean + clean - 60% (of clean) x 2 + 1 x 3
Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3

4 rounds:
10 m shuttle run x 4
10 KB swing

Post thoughts to comments