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

WOD 3/25/14

Every Minute on the Minute for 10 Minutes of the following:  3 Squat Cleans 1 Thruster at 65% Complete as many rounds as possible in 15 mins of: 3 Muscle Up (Bar)s 10 Hang Squat Cleans, 155/115 lbs 20 Kettlebell Snatches, 24/16 kg Buyout 4×10 Bent Leg GHD 3 one minute plank holds with weight…

WOD 3/24/14

Dynamic Effort Upper Body 8×3 Strict Overhead Press at 50% Then: 7 rounds for time of: 7 Deadlifts, 225/155 lbs 7 Handstand Push-ups 7 Ring Dips Buyout 100 Pushups use red or purple bands for assistance and perform reps as quickly as possible and in as few of sets as possible. As you watch this…

WOD 3/21/14 CrossFit Games Open14.4

WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions…

WOD 3/20/14

Every 1 min for 10 mins:

1 Hang Squat Clean & Jerk, 60% 1RM
Then:
5 rounds for time of:
Run, 200 m
3 Clean & Jerks, 135/95 lbs
Buyout
Stretch, roll and mobilize anything thats sore, aching or hurt in preparation for 14.4 tomorrow

Behdad Salimi 260kg Clean & Jerk