Strength:
Push Press 3, 3, 3

Metcon:
“Mini Cindy”
AMRAP in 10
5 Pull-ups
10 Push-ups
15 Squats

Strength:
On the Minute for 15 minutes
2 Cleans +
1 Jerk

Metcon:
4 rounds
10 Cleans
30 Double Unders

Strength:
Back Squat 8, 8, 8

Metcon:
100ft Plate Overhead Walking Lunges
30 Box Jumps
20 renegade Rows (Go heavy)
30 Box Jumps
100ft Plate Overhead Walking Lunges

Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite: L-Pull ups
Advanced: Strict and/or weighted.
Intermediate: Kipping
Beginner: Band assisted

Metcon:
100 Double Unders
then
7 Rounds
5 Evil Wheels
10 DB Hang Power Cleans
20 Squats
then
100 Double Unders

Strength:
Deadlift 3×3

Metcon:
10,9,8,7,6,5,4,3,2,1
Burpees
KB Swings
Goblet Squats

Sharon scrambles up the wall.

Strength:
Overhead Squat 3, 3, 3

Metcon:
20 – 15 – 10 – 5
Overhead Squats
Push Presses
Toes to Bar

Jamie and Shelley putting their arm muscles to use!

Strength:
Power Snatch 2, 2, 2

Metcon:
8 Rounds
5+ Pull-ups
100ft shuttle run
10 DB Snatches (5R + 5L)
100ft shuttle run

STRENGTH:
Press 3, 3, 3

METCON:
AMRAP in 12
10 DB Hang Squat Clean Thrusters
10 Hollow Rocks
10 Box Jumps

WANT TO DO SOMETHING DIFFERENT? Row a 2k at the Haddon Hammer Indoor Rowing Championship on February 12th at Haddon Township High School. Row a 2k race and see how you score among local High School rowers and local people.
If you are interested, please email Alycia at alycia@crossfitaspire.com to set up some time for open row practice at CrossFit Aspire if you do not have access to a rower outside of the gym.
You are all in great condition, and with a little practice, you could place well!

STRENGTH:
3-5 rounds
75 ft Farmer’s Walk
20 Weighted Step-ups (10 per side)

METCON:
5 Rounds
7 HSPUs
14 KB Swings
21 Squats

* If you are doing actual HSPU’s, please do them against the BACK RED WALL. It’s concrete, so you won’t fall through if you kick too hard

HEY, YOU! If you are truly eating WELL, you are cooking 90% of your meals and snacks. That gets tiring!! THIS POST by Whole9 is CHOCK FULL of helpful tips from some of the biggest names in Paleo cooking.

Strength:
Back Squat 6, 6, 6

Metcon:
4 rounds
5 Front Squats
8 Strict Pull-ups
40 Double Unders