WOD 2/10/14

Dynamic Effort Lower Body Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM Band Deadlift 7×1 at 50% 1RM Then: 5 rounds for time of: 10 Deadlifts, 275/185 lbs 10 Burpee (Bar Facing)s 25 Double Unders Remember that based upon history there is a 100% chance of seeing double unders in the CrossFit…

WOD 2/08/14

1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 100 ft…

WOD 2/07/14

Maximum Effort Upper Body

Seated Shoulder Press 1 Rep Max lift

Seated Shoulder Press 8-8-8-8

Then:

50 Push-ups
40 AbMat Sit-ups
30 Box Jump (24 In.)s, 30/24 in
20 Push Up (Rings)s
10 Strict Pull-ups
200 Double Unders

Buyout

6×250 Row with 1 minute rest between rounds

Laying Triceps press 8×10

Barbell Club 2/05/14

Back Squat with Pause Press Behind Neck Press Behind Neck with Snatch Grip You’ve heard me say time and time again that you can’t move a heavy weight slow.  Check out this video of Shane Hamman powerlifter turned Olympic lifter. Shane’s second and third squats were both IPF world superheavyweight records in 1994. Check out…

WOD 2/5/14

Max Effort Lower Body

Deadlift 1rm max

Then:

21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow

Buyout

Straight Legged Deadlift (Sumo Stance) 20-20-20-20

Bent Leg GHD 4×10

WOD 2/4/14

Every 1 min for 10 mins do: 3 Hang Power Cleans, 70% 1RM 1 Front Squat 1 Jerk, 70% Perform as a complex without putting the bar down Then: Every 1 min for 20 mins do: 5 Squat Cleans, 165/115 lbs on even minutes and 10 Burpee (Bar Facing)s on odd minutes Buyout 4×10 Bent…

Kettlebell WOD 02/04/2014

Guess what today is???  The day we lengthen our VWC workout!!!  Last week, we worked on 20 rounds, this week will be 24.  In the spirit of working on our kettlebell snatches (and how to care for your hands), check out this article from Neghar Fonooni:  http://www.negharfonooni.com/2012/03/02/do-you-have-a-sloppy-snatch/ Warmup: 5 Prying Goblet Squats 5 Hip Bridges…

WOD 2/3/14

Dynamic Effort Upper Body

Bench Press With Band 6×3 at 40% 1RM
Rest only 30 seconds between sets

Bent Over Barbell Row 10-10-10

Then:

3 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs

Buyout

Band Pull Apart 50-50-50-50
100 Banded Triceps

Row 500m for time.