120229 WOD

Snatch
10,3,2,1

Rest 5 Minutes

What We Do
2 Rds Of  1 min per station:
KtoE
Bench Dips
Flutter Kicks (2 count)
HSP on Box
V-Ups
Rest

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120228 WOD

Push Jerk
10,2,2,2

Rest 5 Min

Mixed-Up
10 Rounds Of
(50 sec on,10 sec rest)
5 Med-Ball V-Ups
5 Med-Ball Cleans
Max Rep Med-Ball Swings

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120227 WOD

CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:

Burpee with 6 inch ‘jump and touch’

Use a pull up bar, set a ring, hang a string, etc. 6 inches above your reach (both feet flat, arms straight up over your shoulders). Perform a burpee by dropping down and touching your sternum/chest to the floor then jumping up and touching your target with both hands.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]CrossFit

Rest 5 Minutes

Deadlift
10,5,5,5

120225 Open Gym

120224 WOD

"Death by 7s"

Seven Rounds of:
7 Power Cleans (135/95)
7 Dumbell Thrusters (40 lbs)
7 Situps
7 Broad Jump Burpees
7 Dips
7 Pullups
7 Pushups

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120223 WOD

1-Arm DB Floor Press
10,5,5,5

Rest 5 Minutes

Hit the Deck
AMLAP (10min)
Run
5 Burpees on the Whistle

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