2 Rounds

50 M Bear Crawl

40 Push Ups

30 Weighted Step Ups (athlete’s choice)

20 Walking Lunges

10 Handstand Push Ups

“Fran”

21-15-9

Thruster 95#

Pull Up

Who is up for the POLAR PLUNGE?? Date Saturday, February 04, 2012
We are team CrossFit VB .. Join us and donate!!!

Gymnastics Skill Day

Leg Swings 20x each side/direction

20 Sit Up to Pikes

20 Sit Up to Straddles

10 Cossacks

10 PERFECT Squats

10 Sit Up to Pikes

10 Sit Up to Straddles

5 Cossacks with Lunge

5 PERFECT Squats

5 Sit Up to Pike

5 Sit Up to Straddle

1 Cossack with Lunge and twist

10 PERFECT Squats

Hold Pike 2 Min

Hold Straddle 2 Min

then:

For the remainder of class pick a body weight movement you suck at and practice it (perfect practice makes perfect)

For time:

50 Back Squats @ BodyWeight

1Mile Run

AMRAP 12 minutes

20 Double unders

10 Knees to Elbows

10 Ring Dips

Post rounds to comments.

Power Snatch 3×3 @ 80% 2 RM

then…

2 Attempts Max Rep BW Overhead Squat

Tabata this:

Pull Up

Squat

Slam ball

Dumbbell Push Press

We are maxing out for strength cycle today YAYYY

1-1-1-1 Sumo Deadlift

1-1-1-1 Bench Press