BUY-IN: Jump Rope (5min) Mobility WOD: 5pt. – Hip Stretching Band Squat Stretch WOD: 3-, 6-, 9-min AMRAP 3min AMRAP 5 LHPU 10 Sit-ups 15 Squats *1min REST 6min AMRAP 10 LHPU 15 Sit-ups 20 Air Squats 1min REST 9min AMRAP 15 LHPU 20 Sit-ups 25 Air Squats

7min AMRAP of BURPEES! Jump and touch an object 6″ above your max reach.

BUY-IN: Plyos Mobility WOD: Foam Roller WOD #1: (10min Cutoff) 21 – 15 – 9 Hang Power Clean (165/115) HSPU *REST WOD #2: 8min AMRAP 10 Clapping Push-ups 10 Box Jumps (24″/20″)

The 2012 Reebok CrossFit Open begins this week!  Many of us have been waiting all year for this time.  If you’re going to join us on the team, make sure to get registered by Wednesday!  I know a lot of you who signed up at the gym still have not registered.  Don’t wait! The 2012

BUY-IN: Plyos :30 Bar Hang 15 Squats 5 Burpees Strength WOD: 5min AMRAP of Pull-ups *1min REST 3min AMRAP of Squat Cleans @ 75% of 1RM WOD: 3RFT (20min Cutoff) *250m Row 15 Thrusters (95/65) 12 Wall Ball Shots (20/14) 9 Burpees 50 Double Unders (150 Single Unders) *The 3 x 250m Row can be

Make sure that if you haven’t registered for the affiliate team yet that you do it soon!  You only have until next week to do so.  Don’t wait until the last minute to do it, because thousands of other athletes will do the same thing and the system will more than likely fail like it

BUY-IN: :30 Drills (x2) Jacks Squats Straight Leg Sit-ups Push-ups 400m Run Endurance WOD: 1000m row TT Men > 4:00 = 25 burpees Women > 4:30 = 25 burpees *REST 500m row TT Men > 1:55 = 25 burpees Women > 2:10 = 25 burpees WOD: For Time: (10min Cutoff) 10 – 8 – 6 –

In honor of Valentine’s Day, Coach Junior designed a workout specially for this occasion! BUY-IN: Plyos Mobility WOD: Lunge Stretching Lacrosse Ball on Shoulders/Chest WOD: For Time: (25min Cutoff) 100 L. HPU 150 O. HSQ @ 45lbs 100 V -ups 800m E. ndurance (run or row)/per person *1 Male/1 Female per team * You CANNOT

BUY-IN: 2 Rounds: 250m Row Fence Drills :30 Bar Hang Strength WOD: 3 Rep Max Front or Back Squat (10min) WOD: 5 RFT (20min) 5 Squat-Cleans (155/105) 10 Pull-ups 15 Box Jumps @ 20”