WOD 6/16/14

Dynamic Effort Upper Bodycamille-back-squat

Back Squat (High Bar) 7×3 at 60% 1RM

Band Deadlift 7×1 at 50% 1RM


3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg


Handstand Holds

3×20 Hollow arch on the bar

100 Banded Good Mornings


WOD 6/13/14

Kettlebell Press : 1 Rep Max   This is a single arm RKC/SFG style press with no leg bend at all.  Work left and right as you progress and your ultimate max will be with your strongest side. Double Kettlebell Push Press 5-5-5-5 Then: Two rounds of the following for time: 40 Sit-up (standard)s 30…

Kettlebell WOD 06/12/14

Lately, Scott has had us warming up with the bar in Crossfit, and one of the exercises he has us try to do is the SOTS press.  Check out this article on how to work on improving your SOTS press:  http://rdellatraining.com/how-to-do-the-sots-press-the-ultimate-guide   Kettlebell WOD 6/12/14 Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying…

WOD 6/12/14

Every Minute on the Minute for 10 Minutes: Power Snatch 3 reps Choose largest load possible while maintaining proper foot placement and solid lockouts. Then: Complete as many rounds as possible in 20 mins of: 5 Sumo Deadlifts, 275/185 lbs 15 Split Jumps 1 Gasser Buyout Straight Leg GHD 3×20 use bands or weight Handstand…

WOD 6/11/14

Front Squat : 3 Rep Max


Romanian Deadlift 5-5-5-5-5


For time:
21 Squat Cleans, 135/95 lbs
21 Wall Balls, 20/14 lbs
3 Muscle-ups
15 Squat Cleans, 135/95 lbs
15 Wall Balls, 20/14 lbs
3 Muscle-ups
9 Squat Cleans, 135/95 lbs
9 Wall Balls, 20/14 lbs
3 Muscle-up


Straight Leg GHD 4×20


Kettlebell WOD 06/10/2014

In today’s workout, we will be performing “Russian Hockey Deadlifts”.  This isn’t a typical russian kettlebell exercise – it’s “Injury prevention by imperfection training”.  The intent is to lift with a relatively light weight, and it will strengthen your back for those times in your life when you can’t use proper lifting mechanisms.  It’s referenced…

WOD 6/10/14

Every Minute on the Minute for 10 minutes:

3 power cleans
pick heaviest load possible while maintaining proper foot placement.


3 rounds for time of:
10 Turkish Get Ups, 24/16 kg
15 Toes-to-bars
20 Push-ups
50 Double Unders


Handstand Holds

WOD 6/9/14

Bench Press : 3 Rep Max   Weighted Pull-up: 3 Rep Max Work to heaviest set of  three in both exercises.  If you don’t yet have a dead hang pullup use as light of band possible with a spotter to assure chin over the bar. Then: 21 Pull-ups 21 Shoulder-to-Overheads, 115/75 lbs 2 Rope Climbs 15…