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.…

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…