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.…

WOD 4/7/14

Max Effort Lower Body Band Deadlift : 1 Rep Max Straight Legged Deadlift (Sumo Stance) 8-8-8 Then: 5 rounds for time of: 5 Front Squats, 155/115 lbs 10 Box Jumps, 24 in 10 Burpees 20 Double Unders Buyout Romanian Deadlift 20-20-20 Muscle Up Challenge Row 7 x 1min @ 26 spm / 30 sec easy…

WOD 4/5/14

Two Person Team WOD: 4 Minute AMRAP with 1 minute rest between stations. Station 1 – Wall Balls (20#/14#) & Wall Sits Station 2 – Ground 2 Overhead (135#/95#) & Bar Hold (in rack) Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)Station 4 – KB Swings (53#/35#) & KB HoldStation 5 – Knee to…