27-21-15-9

Deadlifts 225/185
Wall balls 20/15
After each round do
40 Double unders

We had such a good time at Crossfit Dixie in St George on Friday Night.  Everyone pushed really hard.  Don't forget to post your score on the games website so Kyle can approve it.

WOD

25 air squats
200 meter run/row
25 push ups
200 meter run/row
25 ab mat situs/GHD sit-ups
200 meter run/row
25 burpees
200 meter run row

X 2 Rounds

Because we will all be in St.George tonight doing Open workout 16.1 at Crossfit Dixie, the gym will be closed tonight.  Thanks!!

Row 500 m
Then 3 rounds
10 ghds
10 air squats
10 push ups
30 double unders
All for time

Front squats
5-3-3-2-1-1

Then

30-20-10
Push jerks 95/65
Abmat sit ups
Kettlebell swings 53/35

21-15-9

Clean 95/65
Handstand push ups

14 minute AMRAP

15 Wall Balls 20/15
1 CTB pull up
15 wall balls
2 CTB pullups
15 wall balls
3 CTB pullups
 And so on.  Every round adds one additional CTB pullup

5 rounds for time

10 toes to bar
10 deadlifts 155/115

At the top of every minute, stop and perform 15 double unders

12 minute time cap

Then

6 minute time cap

25 calorie row
Sprint 400 meters
25 calorie row

Try to get more than one round

3-3-2-2-1
Back squat

Then....
50 alternating dumbbell squat snatch 35/20
5 rope climbs
40 alternating dumbbell squat snatch
4 rope climbs
30 alt dumbbell squat snatch
3 rope climbs
20 alt dumbbell squat snatch
2 rope climbs
10 alt dumbbell squat snatch
1 rope climb

7 handstand push ups
7 toes to bar
7 deadlifts 185/135
7 box jumps 24/20

14 min AMRAP

50 double unders
15 pullups
50 double unders
15 hand release Push-ups

4 rounds for time

Teams of 2

3 rounds

30 burpees over the bar
40 squat cleans 95/65
50 shoulder to overhead 95/65

Then

1 mile relay run

(Think partner 1 runs 400 m then tags partner 2 to run 400 m)

100 back squats @ 155/105

Every time you drop the bar, do two rounds of Cindy

Barbell must be cleaned from the floor and safely placed on the back--no racks.

If you drop the bar off your back (rather than bringing it overhead and lowering in the front,) complete a 30 calorie row in addition to your two rounds of Cindy.

Cindy=5 pull ups, 10 push ups, 15 air squats

Friday, February 12

EMOM for as long as possible (until unable to complete reps within timeframe)

minute one
2 thrusters 95/65
2 chest to bar pull ups

minute two
4 thrusters 95/65
4 chest to bar pull ups

minute three
6 thrusters 95/65
6 chest to bar pull ups

and so on....

Filthy Fifty

3 rounds for total reps

Minutes 0-2 row 300 m then double unders in remaining time (score=#of double unders)
Minutes 2-3 dumbbell shoulder presses 35/20
Minutes 3-4 pullups
Minutes 4-5 hang squat clean with Dumbbells 35/20

Rest 5 minutes

Front squat
3-3-3-2-1

Then

100 double unders
75 goblet squats 53/35
50 toes 2 bar
25 shoulder to overhead 95/65

1 round for time

5 power cleans 135/95
10 box jumps 24/20
15 wall balls 20/15

15 minute AMRAP

5-3-3-2-1
Front squat
Work from about 65% of max to a 1 rep max

Then...
"Randy"
75 power snatches 75#

AMRAP 16 minutes

5 pull ups
10 hand release push ups
15 abmat sit ups
20 air squats
40 double unders

15 toes to bar
10 deadlifts 115/75
5 shoulder to overhead 115/75

8 minute AMRAP