WOD 4/14/14

Dynamic Effort Upper Body
Push Press 8×2 at 60% 1RM
Press 4×8
3 rounds for time of:
10 Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
10 Lateral Burpee Over The Box Jumps, 24/20 in
Tricep pushups 100
Muscle Up Challenge
Row 4×500 with 1 minute easy between 500m pieces

WOD 4/11/14

Dynamic Effort Lower Body Back Squat With Band 8×2 at 60% 1RM Band Deadlift 7×1 at 50% 1RM Then: Complete as many rounds as possible in 12 mins of: 5 Back Squats, pick load 5 Deadlifts, pick load 20 Burpees Buyout Muscle Up Challenge Row 4 x 4 min / 2 min easy Row four…

Kettlebell WOD 4/10/14

Every so often, I start looking for a program to build strength in our bell classes.  A few months ago, we did a program called the “Total Tension” Kettlebell Complex (http://www.strongfirst.com/total-tension-kettlebell-complex/).  Coming soon will be a short 4 week program that is a variation of it, called the Moving Target Kettlebell Complex Part II.  To find…

WOD 4/9/14

Max Effort Upper Body

Behind The Neck Push Press : 1 Rep Max
Tricep Extension (Standing) 8-8-8-8
21-15-9 reps, for time of:
Overhead Lunge, 95/65 lbs
Burpee (Bar Facing)
Double Kettlebell Press 8-8-8-8-8
Muscle Up Challenge
Check out Andrea Ager teaching muscle ups at CrossFit I35

Kettlebell WOD 4/8/14

IMHO Gray Cook is a movement genius.  He’s part of the brains behind the FMS (Functional Movement Screen) and CK-FMS (Certified Kettlebell Functional Movement Screen), offered both by StrongFirst (http://www.strongfirst.com/faqs/foundational-strength/) and Dragon Door (http://www.dragondoor.com/instructors/ckfms_instructors/).  Going along with this train of thought, I wanted to pass this article along to all of you about correct movement…

WOD 4/8/14

Every 1 min for 10 mins: 1 Power Snatch, 90% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Ring Dips 10 Knees To Elbows 10 Thrusters, 115/85 lbs Buyout: Weighted Plank Hold 3 sets of 1 minute Rowing 5 x 500m / 2 min easy Row five 500 meter pieces.…