Thursday 2/28/13

Every 1:00 for 10:00
1 Clean & Jerk
225,235,245,255,265,275,285,295,305,315

For load:
Clean 1 x 325,325

Every 1:00 for 10:00
265,285,305,325,345,365,385,405,425,445

Not timed:
Bar Muscle-ups 7,7,7

Tuesday 2/26/13

10 rounds for time: (15:25Rx)
3 Bar Muscle-ups
5 Handstand Push-ups
7 Kettlebell Swings 53

Monday 2/25/13

Every 1:00 for 10:00
1 Snatch
135,145,155,165,175,185,195,205,215,225

Every 1:00 for 10:00
1 Overhead Squat
155,165,175,185,195,205,215,225,235,245

For load:
3 Snatch Pull
245,255,265,275,285

For time:
21-15-9
Handstand Push-ups
Toes to Bar

Saturday 2/23/13

For load:
Clean & Jerk
1 x 295,305,315,315,315

For load:
Snatch
1 x 225,235,245

For load:
Back Squat
2 x 365,375,385,395,405

For load:
Front Squat
2 x 275,295,315

Not timed:
Bar Muscle-ups
10 sets of 5

Thursday 2/21/13

For load:
Snatch
2 x 205,205,205,205,205

For load:
1 Power Clean + 1 Push Press + 1 Jerk
225,235,245,245,245

For load:
Snatch Pull
3 x 245,245,245

For time: (8:12Rx)
10 Bar Muscle-ups
20 Handstand Push-ups
30 Toes to Bar
40 Pull-ups

Tuesday 2/19/13

For load:
1 Clean + 1 Front Squat +1 Jerk
245,255,265,275,285

For load:
Clean Pull
3 x 295,315,335

For load:
Back Squat
3 x 335,355,375

Sunday 2/17/13

Not timed:
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
Toes to Bar

Not timed:
Bar Muscle-ups (fat bar)
1-2-3-4-5
1-2-3-4
1-2-3
1-2
1

Not timed:
Push-ups
25-20-15-10-5

Saturday 2/16/13

Every 1:00 for 10:00
Snatch
165,175,185,195,205,215,225,235,245,255

For reps:
Snatch (stop just above ground) 
3x225


For load:
2 Power Clean + 2 Push Press
225,245,265(missed last push press)

For reps:
Power Clean (stop just above ground) 
6x225

Thursday 2/14/13

For load:
Snatch 2 x 185,205,225,225

For load:
Clean/Front Squat/Jerk  225,245,265,265

For load:
Front Squat 2 x 315,315,315

Bar Muscle-up:
5-4-3-2-1
4-3-2-1
3-2-1
2-1
1

Monday 2/11/13

For load:
Snatch 2 x 200,210,220

For load:
Snatch Pull 3 x 230,240,255

AMRAP 8:00 (5+5Rx)
8 Burpees
8 Box Jumps 24"
8 Toes to Bar

Friday 2/8/13

For load:
Thruster 2-2-2 (225-245-255)
(rest 1:30)

For time: (23:58Rx)
40-30-20-10
Chest to Bar Pull-ups
Hand Release Burpees

Wednesday 2/6/13

For load:
Back Squat 2-2-2 (375-395-420lbs)
(rest 1:30 between sets)

5 rounds for time: (9:39Rx)
7 Clean (squat) 155lbs
14 Kettlebell Swings 53lbs

Tuesday 2/5/13

For total reps: (9Rx)
Every 1:00 for 10:00
Ring Muscle-ups
(20 Double Unders to start every min.)

"J.T."
For time: (14:20Rx)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

Saturday 2/2/13

"The Primus" hosted by SpartanFit CrossFit

Wod 1 & 2
5:00 to establish 1RM Bear Complex:
295,315x(missed last jerk)
~Then~
For time: (4:54)
30 D-Balls over the shoulder 150lbs

Wod 3
AMRAP 7:00 (7rds +11reps)
(Ascending Ladder by 1's)
1 Deadlift 275lbs
1 Dumbell Snatch 80lbs
1 Handstand Push-up
2 Deadlift
2 Dumbell Snatch
2 Handstand Push-up
3.....

Wod 4 (Final)
AMRAP 1:30
Row for Calories (49)
~Then~
AMRAP 1:30
Bar Muscle-ups (0)