Level I

Deadlift  4  4  4

–

Push Ups 3 to 5 reps

EMOTM 20

compare to 02-13-2012

Level II

1 Handed KB Swing  10 reps

EMOTM 30

Level I

Run 800m

BTN Thruster  30 reps

Pull Ups  20 reps

Run 800m

For Time

Level II

HH Snatch (85%) 5 x 2

–

“Jessie”

Deadlift (225/155) 21 reps

Pull Ups  30 reps

1600 m Run

For Time

compare to 1-11-2012

Level I

Front Squat  6  6  6

–

DB Snatch  9

KTE  6

EMOTM 12

compare to 02-16-2012

Level II

Dip  5  3  1

–

KB Clean 3 x 3 minutes (120 seconds of rest)

Push Press  6  6  6

–

DB Strict Press (50%) 50 reps

compare to 02-14-2012

Level II

Handstand Presses

Like this:

Level I

“CrossFit Total”

Back Squat   1  1  1

Strict Press   1  1  1

Deadlift   1  1  1

compare to 11-12-11

Level II

“Nancy”

Run 400 m

OHS (95/65) 15 reps

5 RFT

compare to 12-31-2011

Strict Press  8  8

–

Under the Ring SkillZ

like this:

Level II

HH Power Clean  3  2  1

HH Clean  1  1  1

DE Front Squat  10 x 2 @40%

compare to 1-10-2012

Level I

Front Squat  8  8

–

KB Swing 15

Push Up 10

AMRAP 15

Level II

Skin The Cat  5  4  3  2  1

BTN Thruster (135/95)  5  10  15  20  25

for time

Level I

“One Gross Wod”

Push Up

DB Snatch

Pull Up

KB Swing

15, 12 and 9 reps for time

compare to 02-08-2012

Level II

Girevoy Sport Jerk 2 minutes

rest 60 seconds

3 Rounds

–

“One Gross WOD”

Push Up

DB Snatch

Pull Up

KB Swing

15, 12 and 9 reps for time

compare to 02-08-2012 or 12-21-2011

Level I

Push Press  8  8

–

Row 200m

Thruster 30 reps

3 RFT

compare to 01-30-2012

Level II

Pull Up  5  3  1

–

KB Swing 12 reps

AMRAP 20

Level I

Deadlift 5  5

–

Run 4 x 400m with 90 seconds of rest

compare to 01-31-2012

Level II

Strict Press  3  2  1  1  1

–

Team Row 2000m

compare to 1-9-2012