Strength:
Find a new 1RM for a DeadLift
Set 1: 50% 1-RM x 1rep
Set 2: 75% 1-RM x 1rep
Set 3: 85% 1-RM x 1 rep
Set 4: 90-95% 1-RM x 1 rep
Set 5: Attempt previous 1-RM
Set 6: Exceed previous 1-RM

Skill:
Handstand Push Up

Workout Of the Day:
“Diane”
21-15-9
Deadlift *(225/155)
HSPU

*These are the heaviest weight we want you to use for this particular WOD. If the weight is to heavy for your skill level, lower the load! Train smart to train tomorrow!

Strength:
Find a new 1RM for Clean (Full)
Set 1: 50% 1-RM x 1rep
Set 2: 75% 1-RM x 1rep
Set 3: 85% 1-RM x 1 rep
Set 4: 90-95% 1-RM x 1 rep
Set 5: Attempt previous 1-RM
Set 6: Exceed previous 1-RM

Skill:
In 1 or 2 attempts, do as many consecutive double unders as possible.

Workout Of the Day:
“SIN-D”
As many rounds and reps as possible in 20 min.
5 Knee to elbows
10 double unders
15 KB swings (53/35)

ONE MORE DAY TO REGISTER FOR THE 2012 CROSSFIT GAMES!!! SUPPORT YOUR CFB ATHLETES!!!

Strength:
Find a new 1RM for shoulder press
Set 1: 50% 1-RM x 5 reps
Set 2: 75% 1-RM x 3 reps
Set 3: 85% 1-RM x 1 rep
Set 4: 90-95% 1-RM x 1 rep
Set 5: Attempt previous 1-RM
Set 6: Exceed previous 1-RM

Skill:
Max Consecutive box jumps in 2 minutes. Games standard.

Workout Of the Day:
“Fran”
21-15-9
Thursters (95/65)
pull ups

Strength:
Back Squat 5-5-5

Workout Of the Day:
“No Doggin it!”
6 Rounds for time of,
400m run
*A) 15 Back Squats (135/85) (95/65)
*B) 15 KB Swings (53/35) (44/26)

*Back Squat-Rounds 1-3-5
*KB Swing-Rounds 2-4-6

Strength:
Bench press 5-5-5

Workout Of the Day:
Squat clean & split jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Finisher:
50 deadhang or strict pull ups
(Use a band If needed, but keep it STRICT!)

Strength:
Deadlift 5-5-5

Workout Of the Day:
It’s the end of the paleo challenge, look back in your workout logs and find your wod time from Jan. 16th.  For all that participated and paid the $5.00 entry fee need toweigh in and submit your nutrition points no later than Monday the 20th!
Point system below: 
1 point for each Paleo snack
2 points for each Paleo meal
-2 points for each “cheat” food

“Paleo Challenge WOD”
50 toes to bar
40 Box Jumps 24′/20′
30 Bar Facing Burpees (ya i know we did these monday, but hell lets do it agian!!!)
20 SDLHP (95/65) (85/55)
10 OHS (95/65) (85/55)

 RESULTS FROM JAN. 16TH:

Strength:
Clean 5-5-5

Workout Of the Day:
Valentine’s Day Partner WOD
Teams Of 2, one athlete runs a 300m while the other performs as many reps of the listed movemets below.  
Athletes cannot move to the next movement until all reps are completed.
150 Reps of each!
 Lunges with DB’s (40/20)
 Over Head Squats (45/35)
 V-Ups (or knee tuck sit ups) 
rEnegade rows w/ push up (40/20)

For the lunges, each leg is one repetition.  Renegade rows with a push up is Left arm row, Right arm row, followed by a push  up  for  one rep.