As Many Rounds As Possible of (20min):
5 x (each leg) 24" Step-Up (25# plates in each hand)
10 x Supine Pull-Ups
15 x Sit-ups

12 Rounds of
8 x Clapping Pull-ups +
8 x (each arm) 110# DB Row
Rest one minute between rounds

Single Arm Pull-Down (D handel)
12 @ 90#
10 @ 100#
8 @ 110# +
Finish with max pull-ups

"Deep in my cells I know there's something bad at the end if I don't get through it. This keeps me honest. It keeps me scared. I am stronger because I know there is a consequence. I know I can't get away with slacking off. This is what happens when you ascend above mediocrity. It's a game. It's a test. It is the way I live my life." 
-- Mark Twight

Close Grip Weighted Pull-Ups
8 @ 35# (then drop the weight and do as many strict pull-ups as possible)
6 @ 45#
5 @ 55#
4 @ 70#
3 @ 90#

WOD)
21-18-15-12-9-6-3 of
Pull-ups
50ft walking Lunges
Double Unders
(all with a 20lb vest on)

Double McTwist

Chris is preparing to compete in the Utah & Nevada Sectional Qualifiers for the 2010 CrossFit Games on February 27-28 in Ogden. So, we practiced a couple skills today that will be worked into the qualifiers workouts.

Weighted Close Grip Pull-Ups

8 @ 25#

7 @ 35#

6 @ 60#

6 @ 80#

WOD)

At each station work for max reps in 4:00min

1 - Run for distance

2 - Pull-Ups

3 - Double Unders

4 - 115# Thrusters

Rest a max of 1:00 between stations

Core Work:

3 Rounds

30 Cable Woodchoppers +

30 V Sit-Ups

On a side note I busted two boards at the same time in San Antonio last week...Frank Dux style:

Kipping Pull-Ups

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45# dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

Coming off the bar or going to ground constitutes termination of a set.


Chris finishing up the fifth round with kipping pull-ups.

1)
Reverse Grip Pull-down 220#, 230#, 240# Max Effort on each set

2)
Double Tabata
L Pull-Ups 20 Seconds
Rest 10
Barbell Push-Ups 20 Seconds
Rest 10 Seconds

3)
3 Rounds of
50 Sit-Ups
50 Back Extensions

Raw Hands

Warm-Up:

Team Ladder

3 Rounds of 1-6 Clapping Pull-Ups

WOD)

For Time

10 Power Clean + 1 Pull-Up

9 Power Clean + 2 Pull-Ups

8 Power Clean + 3 Pull-Ups

7 Power Clean + 4 Pull-Ups

continue until you reach

1 Power Clean + 10 Pull-Ups

Chris half way through the power cleans.

1)

Weighted Ring Pull-Ups

10 @ No weight

8 @ 25#

6 @ 45#

4 @ 70#

2)

10 Slam Ball Cousins (start in the sit-up position and then as you do the sit-up stand up and then slam the ball to the ground - then sit back down and repeat) +

Plank Hold for as long as it takes your partner to do 10 Cousins +

5 L Pull-ups

Studio Cove

For the past four months I have been going to Studio Cove Fitness once or twice a week when the TSS team can't meet for workouts. Anyway, when I can't make it to Gold's Gym for our regular workouts or I just need to get a workout in I drive to Studio Cove, about two minutes from my house, and crank out a workout.

This is a small, privately owned fitness center that has taken a turn for the better in the past 6 months since they got new owners. The Utah Rugby team works out here, they have three high-class trainers, and lots of great equipment that Gold's doesn't have (kettle bells, jump ropes, Schwinn Airdyne, rowers, FreeMotion Fitness machines).

WOD)

Complete one round each minute, on the minute of:
5 Pull-ups
10 Push-ups
15 Squats

w/ a 20# vest

1)

21-15-9

Reverse Grip Pull-down + DB Plank Rows

For the DB Plank Rows I put my feet up on a bench and held my body in the plank while I did the rows.

2)

Single Arm Pulldowns

12,10,8,6

"He does not believe who does not live according to his belief."
-Thomas Fuller

Ring Pull Up Ladder
with a continuous running clock do one pull up and the beginning of the first minute, 2 pull ups on the second, 3 on the third and so on until you cannot complete a complete set in the minute.

Muscle Up work on the Rings.

Curls Again

For the third time this week "The Grunter" was doing curls with his buddies. Don't get me wrong, I love curls, but these dudes have taken it up to the next level.

1)
Weighted Pull-Ups
8-6-4-3-2-1

2)
12 Minutes
AMRAP of
21 Double Unders
15 Pull-Ups
9 Ring Dips

3)
3 Rounds of Back Squat x 15reps @ 60% 1RM

Clappers

Met Con:
As Many Rounds As Possible in 20 Minutes of:
400m Run +
Hanging Ring Supine Pull-up (Max Reps)

1)
Close Grip-Pull Ups
8 Weighted Pull-ups (25#) + 8 No weight
7 Weighted Pull-ups (35#) + 7 No weight
6 Weighted Pull-ups (45#) + 6 No weight
5 Weighted Pull-ups (55#) + 5 No weight
4 Weighted Pull-ups (80#) + 4 No weight

2)
3 Rounds of
8 Clapping Pull-ups +
8 Clapping Push-ups

Gobble Gobble

Warm Up with:

7 Rounds of 7 reps of:

KB Swings 24kg

Double Unders

Situps

5 Rounds of:

10x Strict Pull Ups

10x Ring Dips

10x Tru Push Ups on KBs

Perform each round unbroken. If broken you incur a foul, which is 5 Burpees. 2 Min. rest between each round.

3x Isometric KB Clean Holds @ 24kg - Practice for the Double Military Press

5 x 5 of

Double KB Bent Over Row

Double Military Press

You will perform 1 double KB bent over row, clean the bells to rack position then double military press. This is one rep.

Angie on Roids

WOD)
"Angie on Roids"
For time -
Weighted (20# vest) Pull-ups: 100 Reps
Inverted DB Push-ups: 100 Reps
BB Back Squat (65#): 100 Reps
Atomic Sit-Ups: 100 Reps

1)
10-5
Close Grip Pulldowns + Cousins (20# slam ball)

2)
Pull-Up Negatives
5 Rounds
5 Reps
Count to 5 on the negative

3)
Seated Close Grip Row + Rear Flys
12,10,8 (Increasing weight each set)

Black Jack

Warm-Up
10-1 Team L Pull-ups
(complete 10 L Pull-ups then rest while your partner goes then repeat doing 9, etc.)

1)
Close Grip Pulldown + Seated Calf Raises
12 @ 170# / 20 raises
10 @ 210# / 20 raises
8 @ 220# / 15 raises
6 @ 240# / 15 raises

2)
Tabata
Standing Rope Pull
(Using the cabel system with the tricep rope attached stand in a squat position and pull the rope tight to your belly button as many times as possible in 20 seconds. Then rest 10 seconds - repeat 8 times for MAX Reps).

3)
21 T Bar Rows (90#)
21 Decline Sit-ups
21 Side Bends with 65# DB
18 T Bar Row
18 Decline Sit-Ups
18 Side Bends
15 T Bar Rows
15 Declint Sit-ups
15 Side Bends

BLACK JACK
7 ROUNDS OF
7 THRUSTERS (75#)
7 PULL-UPS
7 BURPEES

Lack of Alarm

1)
24-12; 20-10; 16-8
Close Grip Pulldown (170#) + DB Overhead Fly (65#)

2)
5 Rounds of
8 Clapping Pull-Ups +
8 Clapping Push-Ups +
8 Knees / Feet Jumps

3)
Reverse Grip Pull-ups
8 w/ 35# DB + 8 no weight
7 w/ 40# DB + 7 no weight
6 w/ 45# DB + 6 no weight

Met Con
4 Minutes at each Station
Wall Balls (max reps)
Stairmaster
Back Extension
Single Arm DB Row (70#)

Warm up on the treadmill then cover as much distance for the following times:

4 min on, 3 min off

2 min on, 30 sec off

1 min on, 3 min off

2 min on, 30 sec off

4 min, done.

10 Rounds of:

10x L-Pull Ups

10x Ring Push Ups

10x KTEs

12, 10, 8, 6 of:

DB Bent Over Row - 100#, 110#, 120#, 130#

DB Finisher - 65#

Murmur

3 Rounds with no rest

50m Rope Pull

Max Reps - Pull Ups w/ Vest

3 Rounds - Tbar Row

10, 8, 6 w/ negatives following each round

100s

AB Drag 50m

100x BB Row

Back Machine Circuit

12, 10, 8

Death By 10 Meters

Mike Nelson Returns

Triplet
Power Clean + Jerk + Hang Clean (135#)
1 triplet every 30 seconds for 10 minutes

Pull-Up Max
6@45#
5@70#
4@90#
3@100#
2@115#
2@115#

Work for 4 minutes at each station (1 min. rest between stations)
Burpee Ball Slams +
Pull-ups +
Box Jumps

Warm Up then,

10x Burpee Box Jumps w/

135# BB Overhand Row Max Reps to 100

3 Rounds of:

Reverse Grip Pull Dowm 12, 10, 8

Tri Plank on Rings - Each Round 1 min then 30 sec on sides

Face Pull w/ Bosu Ball 24, 20, 16

3 Rounds

Back Machine Super set w/ alligator thing on bench

WOD -

21-15-9

225# Deadlift

Pull Ups

Jon & Eric MIA

WOD)
WE ARE SHOTING TO DO THIS IN UNDER 10 MIN.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

1)
Single Arm (white machine) Seated Row
10,8,6,6

2)
Single Arm Cable Pulldowns 10 each arm +
Shrugs (100 reps @ 225#)
Keep doing the pulldowns until you are finished with the shrugs

3)
3 Rounds of
4 minutes on spin bike (increasing resistance each minute) +
Calf Machine 20 reps +
Overhead Back Extension 20 reps

Tornado

NICOLE
20min AMRAP of:
400m run + max pull-ups

1)
Close Grip Pull-down
12, 10, 8, 6, 4 +
Seated Calf Machine
20, 20, 10, 10, 8

2)
5 Rounds of
Rope Pulls 20 reps +
Bent Over DB Flys

3)
Ab Circuit
30-25-20
Machine Leg Raises +
Weighted Sit-Ups +
Tornado Twister

FiveFingers

FiveFingers: Although strange looking, they serve a purpose.
1)
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45# dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

Coming off the bar or going to ground constitutes termination of a set.

2)
Close Grip Pull-Down + Back Extension Flys
Round 1: 12 reps Pulldown (50%) + 20 Back Extension Flys (20# DBs)
Round 2: 10 reps Pulldown (70%) + 16 Back Extension Flys (20# DBs)
Round 3: 8 reps Pulldown (80%) + 12 Back Extension Flys (20# DBs)
Round 4: 6 reps Pulldown (90%) + 8 Back Extension Flys (20# DBs)
Round 5: 6 reps Pulldown (100%)

3)
Seated Single Arm Row Machine
3 Rounds
Arnold Style 6-7 reps //
rest 15 seconds //
2-3 more reps //
rest 15 seconds //
2-3 more reps

4)
Wide Grip Pulldowns (200#) +
Seated Overhead Back MachineThingy
21-15-9

5)
AB Plank 30 seconds +
10 Sit-ups +
AB Plank 45 seconds +
20 Sit-Ups +
AB Plank 60 seconds +
30 Sit-Ups +
AB Plank 45 seconds +
20 Sit-Ups +
AB Plank 30 Seconds
10 Sit-Ups