Barbell Club 2/03/14
Clean and Jerk 10×1 at 90%
Front Squat 8×2 at 110-120% of Clean and Jerk
Behind the neck push press 7×3 at 80%
Clean Pull 7×2 heavy as possible
Pullups
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.
WOD 2/1/14
For time: 200 Double Unders 10 Rounds Of Cindy — then — Kettlebell Bear Crawl, 24/16 kg, 20 m 10 Rounds Of Cindy — then — 200 Double Unders Work individually or in teams of 2. One person working at a time except during double unders. Must complete buyin of double unders before moving onto…
WOD 1/31/14
Dynamic Effort Lower Body
Banded Box Squat 6×3 at 70% 1RM
Seated Good Morning 4×8
Then:
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Wall Ball, 20/14 lbs
Buyout
150 Banded Hamstring Curls
4×20 Straight Leg GHD
WOD 1/30/14
Every 1 min for 10 mins: 3 Position Clean 3 3 Position Cleans, 60% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10 Snatch Grip Deadlifts, 95/65 lbs 15 AbMat Sit-ups Buyout Deficit Clean Liftoffs 5×10 Jump rope for 10 minutes. Singles or Doubles jump as…
Kettlebell WOD 1/30/14
This the second workout of the Viking Warrior Conditioning program – it is the same number of reps as Tuesday’s VWC work. Each week, we will add time to it, eventually working our way up to 20-25 minutes of work in the program. Please feel free to reach out to any of the coaches at CrossFit…
Barbell Club 1/29/14
Snatch 8×2 at 90%
Overhead Squat 6×3 at 90%
Snatch Grip Romanian Deadlift 6×4 at 110%
Press Behind Neck 5×4
Straight Leg GHD 3×20
WOD 1/28/14
Max Effort Upper Body
Press : 1 Rep Max
Then:
3 rounds for time of:
50 Double Unders
10 Power Cleans, 115/75 lbs
10 Thrusters, 115/75 lbs
10 Push-ups
Buyout
Dumbbell Tricep Extension (Laying) 20-20-20-20
Row 1500 Meters
Kettlebell WOD 1/28/14
Tonight is our first formal round of Viking Conditioning. Viking Conditioning is a proven protocol for improving vo2max or maximum oxygen uptake. A critical component of high level CrossFit performance. You can read more from our blog here Warm Up •5 Prying Goblet Squats •5 Hip Bridges •5 Haloes each side •3 TGU each side…
Viking Warrior Conditioning
With the upcoming CrossFit Games Open and the ongoing vo2max improvement contest Christine and I landed upon the Viking Warrior Conditioning workouts. This kettlebell snatch protocol has delivered massive improvements in maximum oxygen uptake in countless athletes. Whether you are a CrossFit athlete ot fighter one thing is simple. Put two athletes side by side…