Strength:
4 sets,
Strict Press X 4-6 reps
Rest 30 sec.
Max unbroken double under’s or double under skill work.

Workout Of the Day (conditioning):
“CF Football Bear”

3 Total Rounds:
-Complete the following cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk
-After cycle is completed 7 times complete:
7 Pull Ups

-Rest 3 minutes between sets

***If the weight is dropped this constitutes a miss…coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups each round.

D1: 95/65…increase weight 2nd & 3rd round if possible.
D2: heavy but safe.

(Post total working time and heaviest weight used.)

Krishelle at the top of her 1st bar muscle up! Great job Krish!!!

Strength:
Bench Press
Warm up 5-5-3
Work sets 5-3-1+
(75/85/95% of 1RM)

Workout Of the Day:
Happy Birthday Ryan Fridolfs!
13-11-9-7-5-3-1
Deadlift (155/95)
DB Hang Squat Clean (40/20)
1-3-5-7-9-11-13

Strength:
Deadlift
Warm up 5-5-3
Work sets 3-3-3+

Workout Of the Day:
“Greg”
For time,
15 pull ups
30 pistols
12 pull ups
24 pistols
9 pull ups
18 pistols
6 pull ups
12 pistols
3 pull ups
6 pistols

Cash Out: 100 yard Tire pulls X 2

GREAT JOB TO EVERYONE THIS WEEKEND ON THE OPEN WOD! YOU ALL KICKED A$$!!!!

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.

Strength:
Bench Press
~warm up 5-5-3
~work set 5-5-5+

Workout Of the Day:

“Thank goodness he’s only 20!”
20 minute AMRAP Every REP counts!
Buy in:
92 Burpees

Then do rounds of:
5 HSPU
10 Ring Dips
15 Toes to Bar
20 KB Swings (53/35)

Total score is the sum of all reps including the Burpees

HAPPY BIRTHDAY JOHNNY!