WOD 3/18/14

Every 1 min for 10 minutes perform the following movements as a complex:

2 Power Snatches, 90% 1RM 1 Overhead Squat, 70% 1RM

Then:

Complete as many rounds as possible in 20 mins of:
5 Power Snatches, 95/65 lbs
6 Overhead Lunges, 95/65 lbs 5
Box Jumps, 24/20 in

Buyout

Snatch Grip Deadlift 20-20-20

Kettlebell WOD 03/18/14

I talk a lot about shoes – and why I ask that you don’t wear them during kettlebell workouts, and here is another blog post on why:  http://www.drnicksrunningblog.com/what-happens-to-our-foot-when-we-wear-traditional-running-shoes/   -CA   Kettlebell WOD 3/18/14 2 TGUs each side 2 Windmills each side 2 Prying Goblet Squats Swing Ladder: Heavy swings 1-10-1 Workout 30:30:30 : Burpee/Deadlift…

WOD 3/17/14

Max Effort Lower Body Back Squat (High Bar) : 1 Rep Max (deep as possible) Kettlebell Swing (Russian) 10-10-10-10-10 Then: Complete as many rounds as possible in 12 mins of: 9 Thrusters, 95/65 lbs 9 Toes-to-bars 9 Kettlebell Swing (American)s, 24/16 kg Buyout Back Squat 3×20 Pretty sure we’re going to see thrusters in the…

WOD 3/15/14

400m run or row
10 Squat Cleans 155/115

20 Toe to Bar
30 Box jumps 24/20
40 Russian Kettlebell swings 32/24 kg
50 Double-unders
40 Russian Kettlebell swings 32/24 kg
30 Box jumps 24/20
20 Pull-ups
10 Squat Cleans  155/115
400m run or row

WOD 3/14/14 CrossFit Games Open 14.3

WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch…

Kettlebell WOD 03/13/14

StrongFirst released a great new blog post this week.  It’s a SFG Level 2 instructor’s take on fitness and aging:  http://www.strongfirst.com/strength-at-any-age-a-womans-perspective/ Kettlebell WOD 03/13 Warmup: 2 Arm Bars each side 2 TGU each side 2 Prying Goblet Squats Snatch Skill: 10 minutes of snatch hold, switching sides every 30 seconds – use your VWC bell.…