We had a great turn out for the Family Day WOD today! Thanks to everyone that came out and made my morning super fun! 

Just a reminder that we will be having the Hallden farewell potluck this Friday at 6 is.  Please bring a healthyish dish to share and the recipe.  If you bring chocolate, chocolate cake, or chocolate chips you will still be allowed in. Also beer wine and any other liquid is acceptable.  If you are unsure what to bring meat is a pretty simple staple in the Paleo diet.  

Prep

5 min aerobic warm up

3 position shoulder stretch 

3X

10 hollow rocks 

20 Bar taps

30 second bottom front squat position with an empty bar 

Strength 

Thruster+ Push Jerk + Split jerk =1 

1-1-1-1-1-1-1 

Build to a heavy single without dropping the bar througout the complex

Conditioning 

10 min AMRAP

15 unbroken double unders 

15 Wall ball shots 14/20 

Recovery

Row 500m at an easy pace  

Seated dumbbell external rotation x 6/side x3 

Double bully 

Monday February 16th 2015

In lieu of Family Day we will have one class at 10am Monday February 16th 2015.  Please feel free to bring any Family members or friends for FREE even if they are a little CrossFit shy! 

Prep
Coach's choice dynamic 

Strength/Skill 
15 min working on your goats.  

WOD
4 RFT 
4  Piggy back shuttle runs 
6 Alternating partner wall walks 
8 Med ball pass sit ups 
10 over your partner burpees 

Saturday February 14th 2015

A fun partner WOD for Valentines day! 

Prep
Run 800m if there is no wind 
Coach's choice dynamic 
Barbel complex review 

Strength 
7 rounds for max load 
1 clean + 1 hang clean+ 1 Push Jerk+ 1 Split jerk 

Conditioning
3 Rounds for max reps with a partner  
Partner A Rows 500m 
Partner B AMRAP Clean and Jerk 
Partner B Rows 500m 
Partner A AMRAP Clean and Jerk 

Recovery 
Group stretch 

Happy Birthday to Greg Walter today!! I feel very lucky to coach Greg and watch him transform over the past year.  When Greg came into CrossFit just over a year ago he could barely squat his body weight, deadlifted 165# and his pull ups were non existent.  Today Greg squats well into the 200's, Deadlifts 400# and is stringing pull ups together.  Way to go Greg, keep up with good work, you are getting better with age! We will celebrated Greg's Birthday with a social WOD tonight (Friday)  and dinner and drinks to follow.  

Prep
3 rounds 
10 shuttle runs
20 second bar hold 
30 second HS hold 
40 Second bottom squat position 

Strength
Build up to strength numbers for the WOD 

Conditioning 
EMOM for 30 min 
1st min. Bench Press 90%
2nd min. Max unbroken CTB 
3rd min. Max unbroken kipping HSPU 
4th min . Back squat 90% 
5th. Max unbroken ring dips 


Recovery 
Group stretch + Greg's birthday bumps 

Thursday February 12th 2015

Happy Birthday to Shannon Mitchell today! We will celebrate with this special little WOD

Prep
1 Turkish get EMOMx10 25/35 
Double under work 
Burgner warm up 

Strength 
1 clean + 1 push press+1 Push jerk +1 Split jerk EMOMx10 

Conditioning 
2 RFT
38 Unbroken double unders 
19 KBS 35/50
38 Unbroken double unders 
19 Sit ups 

*10 min time cap 

Recovery 
Lat pull downs x50 
Calf smash 
Banded pigeon 

Wednesday February 10th 2015

Prep
5 min AMRAP 
Row 250m
25 Bar taps 
5 V ups  

Burgner warm up 

Strength 
A.1 Snatch+ 1 Hang Snatch EMOM for 10 min 
B. 4 Snatch Balance EMOM for 8 min 


Conditioning 
6 min AMRAP
Burpees to a 6" target 

Recovery 
500m row at an easy pace 
15 Clam shells per side x 3 
Double bully 

Tuesday February 10th 2015

Prep
Death by shuttle runs 
Coach's choice dynamic 

Strength 
Weighted pull ups 
3-3-3-3-3 

Death by ring dips 


Conditioning 
10 min AMRAP
10 Wall ball shots 
10 Toes through rings 


Recovery 
Side lying powell raise on bench 3x5 per side 
Tricep smash and stretch