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

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…