“Religion is meant to be bread for daily use, not cake for special occasions.” – Unknown

STRENGTH/SKILL

ring dip progressions/practice x 10min

FOD

5 rounds for time:

7 DB squat snatch L arm

7 DB squat snatch R arm

14 burpees

MOBILITY/RECOVERY

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“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and I could say – I used everything you gave me.” – Erma Bombeck

STRENGTH/SKILL

press 3-3-3-3-3

FOD

3 rounds for time:

400m run

21 KB swings

12 pull-ups

PARKOUR DOPENESS – Parkour Visions in Seattle

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Crossfit Games 2012

“I don’t care what people think. People are stupid.” Charles Barkley

STRENGTH/SKILL

back squat 5 x 5 - each set immediately followed by 10 squat jumps

FOD

15min AMRAP

10 wall ball

15 hand release pushups

20 box jumps

SLEEP IS FOR SUCKERS!!

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“Be yourself, don’t take anyone’s shit, and never let them take you alive.” – Gerard Way

STRENGTH/SKILL

double under progression 10-20-30-40-50-40-30-20-10

FOD

for time:

60 DB walking waiter lunges

50 wall ball

40 double unders

30 KB swings

20 ring dips

10 burpee broad jumps

SHOULDER AWESOMENESS

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“So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable.” – unknown

STRENGTH/SKILL

turkish get-ups 4 x 6

FOD

5 rounds

30sec max pull-ups

30sec max pushups

30sec max KB goblet squats

30sec max box jumps  (must step down)

** 30sec rest **

HIP MOBILITY ROUND 3

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“You cannot teach a man anything; you can only help him discover it in himself.” – Galileo Galilei

STRENGTH/SKILL

snatch pulls 3-3-3-3 and then full snatch 3-3-3-3

FOD

w/ 2.5min running clock complete 1 round – repeat for 5 rounds:

10 deadlift

15 double unders

20 KB swings

** any time left w/in the round is rest **

LEARNING FROM THE BEST

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“I don’t understand why Cupid was chosen to represent Valentine’s Day. When I think about romance, the last thing on my mind is a short, chubby toddler coming at me with a weapon.” – anonymous

STRENGTH/SKILL

pull-up practice x 10min - this is scaled to your ability level. If you do not yet have kipping pull-ups, that’s what you will work on. If you can do the kipping pull-up, work on the butterfly. If can kip and butterfly, spend time improving your dead hang and working on the L-sit pull-up.

FOD

10min AMRAP

5 DB burpee hang squat cleans

5 toes-2-bar

** 2min rest **

10 40yd sprints

FOR THE LOVE OF THE GAME!

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“Do something every day that you don’t want to do; this is the golden rule for acquiring the habit of doing your duty without pain.” – Mark Twain

STRENGTH/SKILL

front squat 3-3-3-3-3-3  - be progressive in your weights, working up to a heavy 3 sets

FOD

8 rounds for time:

8 SDLHP

8 push press

10 bar facing 180 degree squat jumps

WHAT’S YOUR BETTER?

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“Life’s disappointments are harder to take when you don’t know any swear words.” – Bill Watterson via Calvin & Hobbes

STRENGTH/SKILL

hollow rocks – accumulate a total of 3min, resting no more than 30sec at a time

FOD

** 50 KB swing buy-in **

10min AMRAP:

10 pushups

15 sit-ups

20 squats

A LITTLE YOUTHFUL INSPIRATION

“People are too durable, that’s their main trouble. They can do too much to themselves, they last too long.” – Bertolt Brecht

STRENGTH/SKILL

power clean & press 3-3-3-3-3-3

FOD

21-18-15-12-9-6-3 reps for time:

burpees

pull-ups

MARYVILLE WRESTLING SHOUT OUT

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