growing buttWOD:
Every 3 minutes, for 18 minutes (6 sets)
rotate through the following stations:
Minutes 1-3 & 10-12 – Kipping swing/pullup skill work (same progressions as last week)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Crossover Symmetry activation x 5-8 reps each


“An athlete builds the rest of his or her life around training and competition; an exerciser fits training in around the rest of his or her life. Obviously there is a gradient here, not just polar opposites…..An athlete’s purpose and goals are entirely performance-oriented. Their training is geared toward reaching certain performance goals such as weights, times or scores…. Exercisers may have performance goals, but there is more of a concern for health, fitness and likely appearance.”
Are You an Athlete or an Exerciser?


Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – KB Goblet Squat x 10 reps
Minute 2 – Hollow Rock or Hold x 30-40 seconds
Minute 3 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 4Crossover Symmetry activation x 5-8 reps each


Discipline WOD:
A. Back Squat:
After warming up:

B. CF Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 reps Shoulder to overhead (115, 75)
10 Deadlift (115, 75)
15 Box jumps (24″, 20′)

Masters 55+
Complete as many rounds and reps as possible in 10 minutes of:
5 reps Shoulder to overhead (95, 55)
10 Deadlift (95, 55)
15 Box jumps (20″, 20″)



Valentines DayWOD:
A. Shoulder Press: 60%x8, 70%x5, 80%x3+
B. OTM x 10:
Odd min: 10 Wall Balls (14-9′, 20-10′)
Even min: 10 Kipping Pullups


“…we’ve found that a 25 year old athlete working out 3 days per week improves at a similar rate to a 45 year old athlete working out 5 days per week. In other words, not all hope is lost. Hitting the gym a day or two more a week can counteract some of the effects of the aging process. Keep in mind, though, that recovery needs also increase with aging. Older athletes looking to limit losses need to closely monitor recovery in addition to maintaining a volume/intensity balance that allows him/her to stay healthy and fresh.”
How does Age affect improvement in CrossFit

A. Deadlift: 60%x8, 70%x5, 80%x3+
B. Kipping pullup skill: 1 & 2.