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Turkish Get-Up 5-3-3-1-1-1-1

Use Kettlebell, Dumbbell or Barbell (hardest). increase weight each time.

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Followed by "Isabel"

Old-School Style;

30 Squat Snatch for time 135/95

Barbell starts on the ground and goes overhead without touching the shoulders. Hip crease must pass below the top of the kneecap with the barbell held locked out overhead.

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WOD 100224

4 rounds

50 squats
10 Kettlebell Swing 2.0P/1.5P
Max Rep HSPU

3 minutes per round. Score is number of HSPU performed. 1 minute rest between rounds.

WOD 100222

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

burpee
push-press 75/55
toes to bar

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WOD 100218

3 Rounds

Run 800 meters
21 Burpees
12 Shoulder to Overhead 135/95

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WOD 100217

Deadlift 5-5-5-5-5

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WOD 100216

Via CrossFit Oakland:

For Time:

Row 1000m (sub 800 meter run)
250 Double-Unders
30 Power Cleans @ 155#/105#

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WOD 100215

In either order:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

when you reach failure:

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute... continuing as long as you are able.

(subject to change by Daniel for time constraints).

WOD 100211

50 C2B pull-ups
75 push-ups
150 squats
Run 2 miles
50 C2B pull-ups
75 push-ups
150 squats

Partition the pull-ups, push-ups and squats however you want. If you have a 20 pound weight vest or body armor, wear it.

WOD 100210

Run 800 Meters
30 burpees

15-12-9
Hang Clean 155/95
Kettlebell Swing 1.5/1.0P

30 Burpees
Run 800 meters

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Dress in layers.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

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