WOD 3/25/14

Every Minute on the Minute for 10 Minutes of the following:  3 Squat Cleans 1 Thruster at 65% Complete as many rounds as possible in 15 mins of: 3 Muscle Up (Bar)s 10 Hang Squat Cleans, 155/115 lbs 20 Kettlebell Snatches, 24/16 kg Buyout 4×10 Bent Leg GHD 3 one minute plank holds with weight…

Kettlebell WOD 03/25/14

Solving the mystery behind kettlebell programming It’s really not a big mystery.  I try to include a push (presses), a pull (row), a hinge (swing or snatch), as well as take into mind the principles listed in this article by RKC Andrew Read:  http://breakingmuscle.com/kettlebells/the-5-keys-to-successful-kettlebell-workouts Kettlebell WOD 03/25/14 Warmup: Three times each side: 1 Swing, 1…

WOD 3/24/14

Dynamic Effort Upper Body 8×3 Strict Overhead Press at 50% Then: 7 rounds for time of: 7 Deadlifts, 225/155 lbs 7 Handstand Push-ups 7 Ring Dips Buyout 100 Pushups use red or purple bands for assistance and perform reps as quickly as possible and in as few of sets as possible. As you watch this…

WOD 3/21/14 CrossFit Games Open14.4

WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions…

WOD 3/20/14

Every 1 min for 10 mins:

1 Hang Squat Clean & Jerk, 60% 1RM
Then:
5 rounds for time of:
Run, 200 m
3 Clean & Jerks, 135/95 lbs
Buyout
Stretch, roll and mobilize anything thats sore, aching or hurt in preparation for 14.4 tomorrow

Behdad Salimi 260kg Clean & Jerk

Kettlebell WOD 03/20/14

You only THINK you can’t!

http://shop.ikazuchi.com/blogs/walk-the-path/12527121-you-only-think-you-can-tYou_Only_Think_You_Cant-Ikazuchi_grande

Kettlebell WOD 03/20/14

Warmup:

  • 2 TGUs each side
  • 2 Arm Bars each side
  • 2 Prying Goblet Squats

Workout:  The Gauntlet! (thank Caroline for the suggestion!)

Resting as needed – 5 sets on each arm of:

  • 5 Swings
  • 5 Long Cycle
  • 5 Squats
  • 5 Snatches
  • 1 Reverse TGU