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…

WOD 4/4/14

Dynamic Effort Upper Body

Push Press 8×3 at 50% 1RM

Push Press 8-8-8

Then

Cindy
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Buyout

Banded Tricep Push Downs 200 reps

Muscle up training*

2×200 Tire Drags

WOD 4/3/14

Every 1 min for 10 mins: 3 Squat Snatch from Pop, 65% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Push Press, 95/65 lbs 10 Chest-to-bar Pull-ups 10 Box Jumps, 24/20 in 50 Double Unders Buyout Good Morning 20-20-20 3 x 5 min / 2 min easy Row three 5…

WOD 4/2/14

Dynamic Effort Lower Body Front Squat 10×2 at 70% 1RM Band Deadlift 8×1 at 50% 1RM Then: 5 rounds for time of: 3 Power Cleans, 185/135 lbs 5 Handstand Push-ups Buyout GHD Sit-ups 4×15 Muscle up training* Row 4 x 500m / 2 min easy Row four 500 meter pieces. Row for two minutes at…

WOD 4/1/14

Every minute on the minute for 10 minutes: 3 Hang Squat Clean from Pop, 70% 1RM Then: Every 1 min for 20 mins do: 5 Deadlifts, 135/95 lbs 3 Power Cleans, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs 10 Burpees (bar complex on even number minutes and burpees on odd number minutes) Buyout 4×15 straight leg…

WOD 3/31/14

Max Effort Upper Body. Bench Press 1rm max Then For time: 100 Double Unders 75 Wall Balls, 20/14 lbs 50 Pull-ups 25 Overhead Squats, 75/45 lbs 10 Deadlifts, 225/185 lbs 5 Muscle-ups Buyout 5×12 Tricep Kickback one arm at a time *muscle up training *Muscle up training.  This one is real simple but totally profound. …

WOD 3/28/14 CrossFit Games Open 14.5

WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN – includes Masters Women 55+…

WOD 3/27/14

In preparation for 14.5 Every Minute on the Minute for 10 Minutes 1 Squat Snatch 10×1 at 75% 1RM followed by 1 Overhead Squat 10×1 at 75% 1RM without lowering the bar. Then: 5 rounds for time of: Run, 200 m 5 Power Snatches, 95/65 lbs Buyout Stretch, Mobilize and roll out anything and everything…

WOD 3/26/14

Max Effort Upper Body

Kettlebell Press : 1 Rep Max

Then:

Complete as many rounds as possible in 15 mins of:
10 Shoulder-to-Overheads, 115/85 lbs
15 Deadlifts, 115/85 lbs
20 Box Jumps, 24/20 in

Buyout

Double Kettlebell Presses 5×5

Rhuben Williams doing a stacked bell press with a 48kg and a 12kg