WOD 3/12/14

Dynamic Effort Upper Body  andrea_bear_complex

Press 10×2 at 60% 1RM

Then:

Bear Complex 7-7-7-7-7

Buyout

Double Kettlebell Presses 5 sets of 5.

Andrea Ager performing a bear complex with 125 pounds.  What you haven’t bought your ticket for her seminar on the 29th?! Seriously??  Do it now it will sell out.

WOD 3/11/14

Snatch : 1 Rep Max

Any style but must pass weightlifting competition judging standards

Then:

Every 1 min for 20 mins do:
10 Deadlifts, 225/155 lbs 10
Burpee (double push-up)s

Do Deadlifts on the even minutes and burpees on the odd minutes.  Score is the total number of completed reps

Buyout

GHD Situps 4×20

Kettlebell WOD 03/11/14

Coming up April 12th, just after the CrossFit Open ends, CF I35 will be a host for the StrongFirst Tactical Strength Challenge.  Check out the reasons WHY you want to sign up and challenge yourselves:  http://breakingmuscle.com/kettlebells/4-reasons-why-everyone-should-participate-in-the-tactical-strength-challenge and to sign up, go to https://tacticalstrengthchallenge.com/ Kettlebell WOD:  03/11/14 Warmup: 2 TGUs each side 2 Arm Bars each side…

Barbell Club 3/10/14

SNATCH- SINGLES  95% PLUS

SNATCH PULLS  STRAIGHT ARM – SINGLES FROM HEAVIEST SNATCH 6 MORE SINGLES WITH INCREASING WEIGHT

FRONT SQUAT – WORK TO HEAVY SINGLE, DOUBLES TO 85%

PRESS- 6 SETS 4 REPS

Andrei Rybakov (-85kg, Belarus) sneaking under a 179kg gold medal winning snatch at the 2013 WWC. From Hookgrip.com

WOD 3/10/14

Dynamic Effort Lower Body Front Squat 10×2 at 70% 1RM Hold bottom for 3 seconds and come up fast Band Deadlift 6×1 at 50% 1RM Then: 3 rounds for time of: 50 Double Unders 20 Banded Kettlebell Swings, 32/24 kg 20 Dimmel Deadlifts, 185/135 lbs Buyout 3×20 Straight Leg Deadlift Remember that if you are…

Talayna-Fortunato, DaveCastro and Camille Leblanc-Bazinet prepare for CrossFit Games Open 14.2. 14.2 will be contested at CrossFit i35 March 8, 2014

WOD 3/7/14 CrossFit Games Open 14.2

CrossFit Games Open WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both…