Strength
Every 2:00, 3 Rounds
1) 12 Dumbbell Z-Press
2) 12/12 Single Dumbbell Row
3) 20 Weighted Twists

Conditioning
8 Rounds for Time:
8 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (Alternate Sides each round)
16 Sit-Ups
24 Double Unders (FX: Single Unders)
*12:00 Cap

Strength
Every 3:00, 4 Rounds
6 Bench Press (70-80% of 1RM Bench Press) +
2-3 Rope Climbs (FX: Rope Lay to Stand) (RX+: 50/50 Legless)

Conditioning
EMOM 12
1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
3) AMRAP Burpee Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar)
*RX/RX+ Min: 25 Reps

The CrossFit Open starts in TWO WEEKS!
We will be drafting teams next week!
Sign-up at http://Games.CrossFit.com

Valentine’s Day WOD
AMRAP 14 w/ Partner
Partner 1: AMRAP Calorie Ski
Partner 2:
AMRAP
14 Hang Power Cleans (95/65) (FX: 75/55)
14 Front Squats (95/65) (FX: 75/55)

Rest 5:00

AMRAP 14 w/ Partner
Partner 1: AMRAP Calorie Bike
Partner 2:
14 Power Snatch (95/65) (FX: 75/55)
14 Back Rack Lunges (95/65) (FX: 75/55)
*Switch machines after each full round of 14
*Score A: Total Calories
*Score B: Total Reps

Strength
Every 1:30, 4 Rounds
1) 10 Incline Seal Row w/ Pause at Top
2) 6-8 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Deficit)

Conditioning
For Time:
20-16-12-8-4 Toes to Bar (FX: Hanging Leg Raises)
10-8-6-4-2 Single Dumbbell Shoulder to Overhead (Each Side) (50/35) (FX: 35/20) (RX+: 70/50)
50 Double Unders after each round (FX: 35 OR Single Unders)
*12:00 Cap

5:30 and 6:30 AM CLASSES CANCELLED DUE TO THE SNOW!
Check back for an update on 9:30 AM! Stay safe!!!

Getting ready for the CrossFit Open?
Sign up for the Kipping and Double-Unders Skills Clinic at 5:30 PM tonight to polish up your skills!

Strength
Every 3:00, 5 Sets
5 Back Squats
1) 65-70%
2-3) 70-75%
4-5) 75-80%

Conditioning
AMRAP 9
9 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
12 Box Jump Overs (24/20)
15 Wall Balls (20/14)
*RX/RX+ Min: 4 Rounds