WOD 1/24/14

Dynamic Effort Upper BodyPhoto Dec 06, 8 35 16 PM

Push Press 8×3 at 70% 1RM

Strict Press 6×6

Then:

4 rounds for time of:
10 Shoulder-to-Overheads, 135/95 lbs
20 Burpees
50 Double Unders

Buyout

4×10 Triceps Press

Tabata Jump Squats.  Leave bar on back during rest cycles.

WOD 1/23/14

Banded Power Clean 10×2 at 50% 1RM (use orange or red bands) Then: CF Football: “We need one to score” As many rounds as possible in 3 minutes with 1 min rest b/n rounds of: 3 Power Cleans 155/105 lbs 6 Push-ups 9 Knees-to-elbows Repeat for a total of 5 rounds Buyout 3 sets of…

Andrea Ager at CrossFit I35 March 29

Spend Saturday afternoon March 29 at CrossFit I35 with World Class CrossFit Games athlete Andrea Ager. Andrea’s CrossFit competitive career has been stellar.  Here are some highlights of her career: 2011 Crossfit Open – 17th in Southern California 2011 Crossfit Regionals Team Competition – 2nd in Southern California 2011 Crossfit Games Team Competition – 5th…

WOD 1/22/14

Dynamic Effort Lower Body Dynamic Back Squats (Box, Bands) 8×2 at 60% 1RM Band Deadlift 8×1 at 50% 1RM Then: 21-15-9-6 reps, for time of: Thruster, 95/65 lbs AbMat Sit-up (Rx+ = GHD situps) 30 Double Unders Buyout 10 Minute AMRAP 5 Power Snatches, 75/55 lbs 5 Push Press, 75/55 lbs 5 Power Cleans, 75/55…

WOD 1/21/14

Every 1 min for 10 mins do:IMG_9238
2 Squat Cleans, 70% 1RM
1 Front Squat Pause, 70% 1RM
Then:
Every 1 min for 20 mins do:
7 Power Cleans, 135/95 lbs
7 Burpee (Bar Facing)s
Buyout
Tire Drag 4×100′ Rest exactly one minute between sets

WOD 1/20/14

Max Effort Upper Body Day

Bench Press : 1 Rep Maxdog_flex

Bench Press 4×8

Then:

4 rounds for time of:
20 Wall Balls, 20/14 lbs
15 Push-ups
12 Pistols (Alternating Legs)s
5 Deadlifts, 225/155 lbs

Buyout

Triceps Extension 8-8-8-8-8-8-8-8