Cluster 1-1-1-1-1-1-1 Then 15 min muscle up practice WOD Notes:  A cluster is a full clean immediately into a thruster.  If a full clean is not an option we can always do a power clean…

"Helen" 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes:  This workout is one of the original benchmarks of CrossFit.  It is designed to be an all out…

Complete 6 rounds for time of: 12 barbell lunges (6R/6L, 155/105#) 9 pull ups 6 handstand push ups Sprint 100m WOD Notes: Compare to CFFB WOD 160213. For the barbell lunges, the bar should be…

Find a 1 rep max for the following complex: clean split jerk hang clean split jerk Then EMOM for 7 minutes of: 3 hang cleans (80% of complex weight) WOD Notes:  For many athletes, the…

AMRAP in 11 minutes of: 5 chest to bar pull ups 10 power snatches (95/65#) 20 double unders WOD Notes:  Today (aside from being a sweet metcon) is a great way to practice for the Open WOD to…

Complete the following 15 minute stations: row for max meters prowler push intervals 50 push ups and 50 sit ups WOD Notes:  There is much work to be done today!  The order in which you…

34 burpees for time Then Deadlift 5x5 (80% 1RM) Then 50 yds banded lateral walks and 50 banded good mornings NFT Community Notes:  Happy Birthday to the founder of ICA!   Love you Nik!

Complete 5 rounds for time of: 20 box jumps (24/20") 15 thrusters (95/65#) 2 rope climbs WOD Notes:  This workout can turn into a pretty long one simply based on your comfort with box jumps.  Make…

Valentine’s Day Partner WOD In teams of 2 complete: 50 kettlebell swings (53/35#) 50 sit ups 50L/50R walking lunge 50 box jumps (24/20″) 50 push ups 50 wall balls (20/14# to 10′) 50 pull ups…

Bench Press 2-2-2-2-2-2 Then 5x10 snatch grip high pulls WOD Notes:  Compare to 141115. Community Notes:  Happy Birthday Vollmer (Todd)!