Crossfit feb 15 - Rest day

Crossfit Feb 15 is REST Day. I think with 2 back to back monster workout you need rest.

Crossfit Feb 14

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster *
Pull-ups

Post time to comments.

Scaled Version #1: For beginners
Lift weight which you can handle as this is heavy duty exercise.
Reps 15, 9 and 7

Reverse pull up or Ring rows or inverse row

Scaled Version #2:
75 pounds for 21 15 9 reps

Reverse pull up

Scaled Version #3:
50 pounds 21 15 9
Reverse pull up.

Post time to comments.
Thruster video : http://media.crossfit.com/cf-video/Barbell_Thruster.wmv

Crossfit Feb 13

75 pound Power snatch, 75 reps for time

Scaled Version # 1
for Men: beginner
50 pounds as many rep you can do.

For women
35 pounds as many rep you can do.

Scaled Version # 2
For men,
75 pound 40 reps for time

For women
45 pounds 35 reps for time.

Scaled Version # 3
For men :
50 Pounds 50 reps for time

For women :
40 pounds 40 reps

For information at
http://www.drsquat.com/articles/powersnatches.html

Crossfit WOD Feb 12

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings(1 pood=16.38 kg)

Scaled Version #1:
10 minutes of
2 Reverse Pull up (Jump up to the Highest pull up and lower yourself down)
4 Handstand push up
8 12kg kettlebell swings

Scaled version #2 : Beginners
10 minutes of
1 Reverse Pull up
2 Decline Push up (feet on bench)
4 dumbell swing (find a weight which you can easily swing for 8-10 reps)

Scaled version #3 : beginners
4 rounds of
2 Reverse Pull up
4 Decline Push up (feet on bench)
8 dumbell swing (find a weight which you can easily swing for 8-10 reps)

Crossfit WOD : Today is Rest Day

Today is Rest day for workout of the day...

So There's no way I can create scaled rest day for you...

here is one advice for overall fitness... Always chose mobility or function over sitting on your rear.