Kettlebell WOD 02/11/14

Some kettlebell food for thought:  The clean, the press, the get up all directly relate to your snatch!  Take a look at this article by Master RKC Andrew Read on how to do the perfect kettlebell snatch!   Warmup: 5 Prying Goblet Squats 5 Hip Bridges 3 TGUs each side Strength 2x (30:30): One Arm…

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


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


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


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


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

Bent Leg GHD 4×10