For time:
75 Double Unders
40 Hang Power Cleans (55#/45#)
20 Overhead Squats
50 Double Unders
20 Hang Power Cleans
10 Overhead Squat
25 Double Unders
10 Hang Power Cleans
5 Overhead Squats

For time:
3Rds.
5 Pull-Up
8 Ring Dips
10 Push-Ups
15 Squats

* Partner assisted (P.N.F.) stretching once you have cooled down.

Hugging and talking about feelings and yesterdays W.O.D. for time!!??

3Rds.
400m Run
15 V-Ups
20 Hollow Rock
25 Deadlifts (135#/95#)

* Make sure you wear some warm clothes could be a bit chilly

“O.M.G. Becky”
50 Push Press (55#/45#)
40 Ball Clean Wall Ball
40 Plyo Push-Ups
40 Weighted O.H. Lunges (45#/25#)
40 Walking Kettlebell Swings
40 Jumping Side Squats
40 Jumping Pull-Ups
40 Back Extensions
40 Slam Ball
50 Knees to Elbows

* Kettbell Swings are counted per. step
* Here is the O.M.G.!! You must perform 4 Burpees every min. per that passes

Overhead Squats
5-5-5-5-5

Make sure you wear some warm clothes. We are going to be running tonight.
4 Rds.
200m Run
25 Sit-Ups
25 Back Extensions
25 Ring Dips

CrossFit Agoge (Montrose) has thrown together another gathering, Saturday February 27th around 11am. There will be a group workout and brief discussion on diet. Mainly the Zone/Paleo prescription

Tabata: 1min. rest between each movement
O.H. Weighted Lunges
Weighted Wall Sits
Plank Hold

21-15-9
Deadlifts (225#/155#)
Box Jumps
Toes 2 Bar

3 Rds.
10 Pull Ups
10 Front Squats (165#/115#)
10 Burpees