23 February - 1 March

Sunday:
[1]  Hiking 3.55 Miles in 1.28 hours.
18 Degrees, snowy, cold, cloudy, uphill, 30-40lbs

Monday:
SQ PT
[1]  Sprints
8x Half Lap Sprints (117m)
[2]  Calistenics/Planks
[3]  Snatches, Power
5 each @ 135, 155, 165
PM:
[1]  Chiropractor

Tuesday:
[1]  Front Squat:  5-5-3-3-1-1-1
Weight: 5x205, 5x225, 3x245, 1x265, 1x265, 1x265
[2]  5 rounds for time
10 Front Squats @ 135lbs
15 Ring Pushups
Row 200m
Time:  11:24rx
[3]  3 Sets for time:
15 Boxjumps @ 24"
15 Toes to Bar
15 Burpees to 6" Target
Rest 3 mins between each set
Times:  2:10, 1:41, 1:32

Wednesday:
AM:
[1]  4 Rounds (untimed, but 90-100%)
Run 2 Laps
15 Burpees
15 Pushups   (These were difficult.  Did 5 at a time on a few rounds)
15 Leglifts
[2]  Snatch Grip From Back one set of:  3xStrict Press, 3xPush Press, 3xPush Jerk
Weight:  45, 65, 85, 95, 105, 105, 105
PM:
[1]  5 min EMOM
5 HSPU, 10 GHD Situps, 15 Squats
Complete.  This was alot harder than anticipated.  My legs were hitting the breaking point on the squats, last 2 rounds I had finished just to the minute mark.
[2]  5 min EMOM
3 Backsquats @ 80% (295-315)
Complete:  305lbs.  Felt strong.
[3]  Three sets for times of:
5 Muscle Ups
5 Power Snatches @ 115lbs
10 Overhead Squats @ 115lbs
5 Muscle Ups
Rest 3 Mins
Times:  R1- 2:35; R2- 2:29; R3- 2:37

Thursday:
[1]  Rest Day / Recovery

Friday:
[1]  2 Mile recovery run - ~15:00mins
[2]  Coaching & Practice 14.1 skill

Saturday:
[WU]  2000m Row - Time:  8:00mins
[WU]  30 Double Unders + 10 Muscle Snatches
[WU]  15 Double Unders + 5 Muscle Snatches
[1]  CrossFit Open 14.1
AMRAP 10 Mins
30 Double Unders
15 Snatches
Score: 300 reps (6+30)
*9/6 snatches for 3 rounds
*6/5/4 snatches for 3 rounds

16 - 22 February

Sunday:
[1]  Hiking: 3 Miles & 7 Goecaches
[2]  *Alternating two movements
10-8-6-4-2  Deadlifts *increase weight each round
Weight:  275lbs with 20lb weight vest, 305, 315, 335, 355
5-5-5-5-5  Ring Dips w/ 20lb weight vest
[3]  *Alternating two movements
20-10-5  Strict Press 95lbs
20-10-5  Pullups, *First 5 of each equals Strict C2B Pullups
[4]  x10 of dumbbell accessory work.

Monday:
[1]  Rest/Recovery
[2]  Chiropractor
[3]  Eat Lots Of Food!

Tuesday:
[1]  5 Rounds for time:
25 Wallballs  (25, 25, 15+10, 15+10, 11+9+5)
50 Double Unders   (50, 48+, 33+, 50, 50)
Time:  11:01rx  
[2]  10 Min EMOM
Snatch 1.1 @ 80% 155lbs
*10 sec rest between singles
Missed #17, lunged out.  *Felt really strong, the early rounds though I was leaning too much on my toes and having to step forward coming up from the squat.
[3]  4x Halting Snatch Deadlifts + Snatch Pull
185, 195, 195, 205

Wednesday:
[1]  10 min EMOM
- 10 Burpee Boxjump Overs 24"   (100 Total) 
*Completed:  Fastest for 5 rounds 24-26 seconds, then slowest two were 54 secs.
[2]  10x3 Backsquats @ 315lbs 275lbs, weight felt too heavy.
[3]  5 min EMOM
- 6 Muscle Ups   (30 Total; or 3 every 30 seconds)
*Got to 25.

Thursday:
[1]  Rest/Recovery
[2]  Chiropractor
Friday:
[1]  20min paced run - 2.8miles
[2]  Coaching - w/ HSPUs & Muscle Ups

Saturday:
[1]  Rest / BEER WOD
3-2-1-GO!
2 beer buy in, then:
4 Rounds for time:
10 Jumping Pullups
15 Burpees
20 Situps
25 Parallette Jumps
1 Beer
Score:  DNF.  finished 3 rounds @ 80mins
[2]  Then did lots of Ring Work (while drunk)

Deadlifts (Invictus)

9 - 15 February

Sunday:
[WU]  EMOM 1 "Cindy" 5 Mins
then on top of min:
2 "Cindy's" for time:
Time:  1:59rx
[1]  "Amanda"
9-7-5
- Muscle Ups (9=5+4; 7=4+3; 5=3+2)
- Snatch (squat) 135lbs (1 rep at a time)
Time:  7:37rx
[2]  *Strength
5-5-5-5-5
- Snatch Grip Deadlifts
Weights:  205-225-245-265-275
- Strict Press
Weight:  95-95-115-125-135
[3]  *Speed Work
10-10-10-10-10
- Banded Jumping Squats w/Barbell (Red Band)
- GHD Situps

Monday:
[1]  Chiropractor

Tuesday:
[1]  Rest Recovery

Wednesday:
[1]  USAF Exercise.  Too much work/stress.  No time to WOD.

Thursday:
[1]  USAF Exercise.  Too much work/stress.  No time to WOD.

Friday:
[1]   *In groups of two (Find Your Valentine!)
14 Min AMRAP
12 Wallballs
10 Pushups
8 Knees To Elbows
6 Burpees
4 Deadlifts @ 275/155
*Partners alternate each movement.  (P1 = wallballs, then P2 = pushups, then P3 = KTE...etc)
Score:  6+37rx
[2]  10mins EMOM
5 Pullups
+1 Bar Muscle UP
10 Pushups
15 Airsquats
Complete.
[3]  Coaching
[4]  *In groups of two (Find Your Valentine!)
14 Min AMRAP
12 Wallballs
10 Pushups
8 Knees To Elbows
6 Burpees
4 Deadlifts @ 275/155
*Partners alternate each movement.  (P1 = wallballs, then P2 = pushups, then P3 = KTE...etc)
Score:  6+12

Saturday:
[1]  For Time:
10-8-6-4-2
- 155lb OH Lunges
- Muscle Ups
- 30" Box Jumps
Time:  13:19rx
~ 3 min rest ~
[2]  2x25 GHD Situps

10 Min EMOM

5 Pull Ups

1 Bar Muscle Up

10 Push Ups

15 Squats

When the clock hits 10 Min

10 Min AMRAP

3 Muscle Ups (attempt unbroken)

6 HSPU (strict if you can)

16 Min EMOM

Min 1, 2, 3 – 7 Thrusters 95/65

Min 4, 5, 6 – 7 Thrusters 115/75

Min 7, 8, 9 – 7 Thrusters 135/85

Min 10, 11, 12 – 7 Thrusters 145/95

Min 13, 14, 15 – 14 Thrusters 95/65

Min 16 – AMRAP Thrusters 95/65

For time:
40 Wall Ball Shots (30/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups

For Time:
Reps 10 to 1
UB 30lb Wallballs
UB 70lb KB Swings

C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)


10-9-8-7-6-5-4-3-2-1
Clean & Jerk.  Start 135lbs, add 10lbs each round
100-200-300....1000m
Row for meters alternating with C&Js

2 - 8 February

*Deload week.  Have a PT Test thursday too.  Deloading load and/or intensity and time.

Sunday:
[1]  4 Mile Hike / Geocaching
Time:  2 hours
[2]  Superbowl Sunday
Score:  43-8  SEAHAWKS WIN SUPERBOWL XLVIII !!!!!!!!!!!!!!!!!!!!

Monday:
[1]  5 Rounds for time:
6 Deadlifts @ 245lbs
12 HR Pushups
24 Double Unders
Time:  4:59rx
[2]  10 Burpee to Muscle Ups
Time:  1:56rx

Tuesday:
[1]  3 rounds for times:
Row 500m  (1:42)
30 KB Swings @ 54lbs
Time:  3:32
-Rest 2:00 mins-
Row 500m (1:49)
30 Boxjumps @ 24"
Time:  3:36
-Rest 2:00 mins-
Row 500m (1:48)
30 Pistols
Time: 3:25
-Rest 1:00 min-
Row 1000m @ 75% effort / 1 Damper (Recovery)
Time:  4:29
[2]  Deep foam roll and stretch

Wednesday:
[1]  Pregame Recovery

Thursday:
[1]  PT Test (Annual)
Height:  67.5
Weight:  162
Waist:  29
1 Min Pushups:  68
1 Min Situps:  71
1.5 Mile Run:  8:50

Friday:
AM:
[1]  Army PT Test (MOCK)
2 Mile Run:  15:34mins (60% effort, like a recovery from previous day)
2 Mins Pushups:  71 (chest to floor)
2 Mins Situps:  60  (Army Standard)
PM:
[1]  Coaching

Saturday:
[1]  Rest/recovery