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Feb 8th, 2016

Category: WOD
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Tuesday 2/9/16

CROSSFIT VIRTUE
A. “Rowling”
10 Rounds
Get as close to 100m.
Every meter over, 1 Burpee

B. Death By
Wallballs (20/14)
(Starting at 10)

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VIRTUE BARBELL
A. Muscle Snatch + Power Snatch (30/3+3)2 40/3+3 50/3+3 55/2+2 60/1+1
B. Power Snatch + OHS 70/2+2 75/2+2 (80/1+1)2 (70/2+2)2
C. Power Clean + Clean (50/3+3)2 60/3+3 70/3+3 75/3+3 80/2+2 (85/1+2)3
D. Clean DL 80/3 90/3 100/3 110/3 (120/3)5
E. Clean Pull (110/4)4
F. Leg Raise 3×15 superset
G. Good Morning 3×15

Feb 7th, 2016

Category: WOD
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Monday 2/8/16

CROSSFIT VIRUTE
A. Back Squat
1×8 @65
1×6 @75
1×4 @85, @90

B. 3 Rounds
200m Run
30 KB Swings (53/35)
20 Chest 2 Bar
10 Burpee Over KB

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VIRTUE BARBELL
A. Power Jerk 50/3 60/3 70/3 75/2 80/2 (85/1)3 (80/2)3
B. Back Squat 50/3 60/3 70/3 80/3 85/3 (95/2)4 (85/3)3
C. 1/4 Back Squat 80/3 90/3 100/3 110/2 (120/2)3 (115/3)3
D. Ring Dip 3×15 superset
E. Ring Row 3×15
F. GHD Russian Twist 3×15 superset
G. Weighted GHD Superman 3×1:15

Feb 5th, 2016

Category: WOD
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Saturday 2/6/16

CROSSFIT VIRTUE
Teams of 2
“Team Holbrook”

20 Rounds
5 Thrusters (115/75)
10 Pull Ups
100m Sprint (street and back)
*Partner must complete round then next partner goes.

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VIRTUE BARBELL
A. Snatch (50/3)2 (60/3)2 (70/3)2 (80/2)4
B. Clean and Jerk (50/3+3)2 (60/3+3)2 (70/3+3)2 (80/2+2)4
C. Front Squat 70/3 75/3 80/1 85/1 90/1 95/1 (85/3)3

Feb 4th, 2016

Category: WOD
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Friday 2/5/16

CROSSFIT VIRTUE
A. “Annie”
50-40-30-20-10
Double Unders
Sit Ups

B. For Time
400m Farmer Carry (53/35)
* Drop Penalty
20 KB Swings

C. 3 Rounds (optional)
10 GHD Back Ext.

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VIRTUE BARBELL
Rest Day

Feb 3rd, 2016

Category: WOD
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Thursday 2/4/16

CROSSFIT VIRTUE
A. Front Squat
1×8 @65, @70
1×6 @80, @85

B. “Breaking Up with Fran”
21-15-9
Thrusters (95/65)
Pull Ups
*Perform Fran for Unbroken Sets
Score = Least amount of breaks & time (switching from Thrusters to Pull Ups DO NOT count as breaks)

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VIRTUE BARBELL
A. Hip Snatch (50/3)2 (60/3)2 (70/3)2 (75/2)5
B. Below Knee Hang Clean + Jerk Dip (50/3)2 (60/3+1)2 (70/3+1)2 (75/2+1)5
C. Snatch DL 80/3 90/3 100/3 110/3 (120/3)5
D. Snatch Pull (110/4)4
E. Leg Raise 3×15 superset
F. Floor Good Morning 3×15