130227

http://crossfitsteam.com/february-27th-wod/

Cash in
Back squat
10-8-6-4-2-1

WOD
10 rounds
5 wall balls
7 burpees
9 kb swings (70/53)

Scott 10:41

130224 Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:

. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
. Sumo Deadlift High-Pull: 75 pounds (Reps)
. Box Jump: 20" box (Reps)
. Push Press: 75 pounds (Reps)
. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Scott 380

130223

www.crossfitsteam.com

cash in
5 min every min on the min
3 squat clean,135#

WOD
complete for time
10 clean and jerk,155#
2 hand stand push ups
1 rope climb, 15'
8 clean and jerk,155#
4 hand stand push ups
1 rope climb, 15'
6 clean and jerk,155#
6 hand stand push ups
1 rope climb, 15'
4 clean and jerk,155#
8 hand stand push ups
1 rope climb, 15'
2 clean and jerk,155#
10 hand stand push ups
1 rope climb, 15'
15 pull ups
15 ring dips

Scott 12:25

130221

http://crossfitsteam.com/february-21st-wod/

Cash in

800m Run

WOD

4 Rounds

5 Snatches @ 135#

10 Toes 2 Bar

20 Back Squats @ 135#

Scott 10:20

130220

http://crossfitsteam.com/february-20th-wod/

Cash in
Tabata
Sit ups

WOD
10 through 1
Hang clean 135/95
Burpees
KB SDHP 53/35

Scott 8:45

130218

http://crossfitsteam.com/february-18th-wod/

WOD
5 rounds
10 front squats 135/95
15 ring push ups
2 rope climbs
1 farmers carry

Scott 12:39

130217

http://crossfitsteam.com/february-17th-wod/

WOD
15min Time cap
10 clean and jerks (135/95)
100 air squats
10 clean and jerks (135/95)
50 box jumps
10 clean and jerks (135/95)
50 pull ups
With remaining time do double unders. Number of double unders is your score.

Scott 120 d/u

Cash out
2000m row

130215

http://crossfitsteam.com/february-15th-wod/

Cash in
Push jerk
3-3-2-2-1

Scott 155-175-195-195-215-225F

WOD
12m AMRAP
10 wall balls
10 burpees
2 man makers (55# db)

Scott 6 rounds + 10wb + 10 burpees

130214

http://crossfitsteam.com/february-14th-wod/

Cash In
6 Minutes
Practice hand stand walks or practice hand stand holds against the wall
See videos below

WOD
1 Farmers Carry (from the jerk boxes to the desk and back)

Then

4 Rounds
10 power cleans (155/115)(135/95)(115/75)
2 Muscle ups or 12 pull ups
20 Push ups

Then

1 Farmers Carry (from the jerk boxes to the desk and back)

Scott 11:00 (155# clean/pull ups)

130213

http://crossfitsteam.com/february-13th-wod/

Cash In
Front squat
3-3-2-2-1

WOD
4 Rounds
15 KB Swings (70/53)
15 Ring Dips
15 Jumping Air Squats
500m Row
2 Rope Climbs

Scott 19:12

130211

http://crossfitsteam.com/february-11th-wod/


35 med ball clean wall balls 20/10
15 hspu
25 pull ups
50 air squats
25 push ups
15 hspu
35 med ball clean wall balls 20/10

Scott 12:55 Rx

130210

http://crossfitsteam.com/february-10th-wod/?fb_source=timeline&ref=profile&refid=17

Cash in
Row 400m
100 dbl unders

Stef’s Birthday WOD
4 rounds
2 rope climbs
10 clean and jerks @ 155#
29 sit ups

Scott 14:04

130209 "Nemo"

21-15-9*
ring push ups
toes to bar
dead lift (225/155)

*kb waiter's walk after each round, 50yd (70/53)

Scott 9:14
Candace 9:56

130207

http://crossfitsteam.com/february-7th-wod/

WOD
Death by KB swings
(1 swing 1st min, 2 swings 2nd min, etc until failure)

Scott 20 rounds + 16 reps @ 70#

Cash out
Dog sled
5 Push and pulls @ 185#

130205

http://crossfitsteam.com/february-5th-wod/

Cash in
Snatch
3-3-2-1-1

WOD
15-12-9
Push press (135/95)
Strict pull ups
Bar facing burpees

Cash out
200 double unders

Scott 7:42

130204

http://crossfitsteam.com/february-4th-wod/

Cash In
Back Squat
10-8-6-4-2

WOD
4 Rds
10 hang squat cleans (125#)
15 knees to elbow
20 box jumps (24/20)
3 rope climbs

Scott 16:30

130203

http://crossfitsteam.com/february-3rd-wod/

WOD
20 HSPUs
30 pull ups
40 goblet squats (53/35)
50 sit ups
60 burpees

Scott 8:39

130202

http://crossfitsteam.com/february-2nd-wod/

tabata sit ups (13)

tabata push ups (8)

tabata kb swings (8) (70#)

tabata db thrusters (5) (35#)

scott 34

cash out - partner row/kb hold

one partner rows 500m while the other holds 70# in rack position

3 rounds (each person rows 1500m)