Pre-WOD Work for 15 minutes on the clean and jerk WOD “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post-WOD To be determined Each year in the...

Pre-WOD 3 x 15 ( each arm ) Db or Kb arm rows with a 3 second tempo up and down . 20 x 3 butterfly sit ups or GHD sit-ups WOD AMRAP for 15 minutes of: 9 Deadlifts 155/115 12 HR push-ups 15 box jumps 24/20

Pre-WOD Strict press 4 x 5 WOD Buy-In 1000 meter row Then 6 rounds for time of: 5 HSPU 10 pull-ups Post-WOD To be determined Is this a good starting position for a handstand push-up and why?

Pre-WOD Back squats 4 x 5 WOD 18-15-12-9-6-3 KB swings 53/35 Goblet squats 53/35 Broad jumps Post-WOD To be determined Thank you everyone for coming out to work on your snatch with coach Kenny.

Pre-WOD Power Snatch 4 x 3 WOD WOD #4 CrossFit Open 2011 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 90lbs ) 10 Muscle-ups Post WOD Do 75 reps of any core movement

Pre-WOD Deadlifts 4 x 5 WOD 5 rounds for time of: 5 wall climbs 10 toes to bar 15 box jumps 24/20 Post-WOD I don’t know Jumping into a vat of toxic waste might not make you a superhero but eating a proper diet consisting of lean meats and...