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

WOD 3/18/14

Every 1 min for 10 minutes perform the following movements as a complex:

2 Power Snatches, 90% 1RM 1 Overhead Squat, 70% 1RM

Then:

Complete as many rounds as possible in 20 mins of:
5 Power Snatches, 95/65 lbs
6 Overhead Lunges, 95/65 lbs 5
Box Jumps, 24/20 in

Buyout

Snatch Grip Deadlift 20-20-20

WOD 3/17/14

Max Effort Lower Body Back Squat (High Bar) : 1 Rep Max (deep as possible) Kettlebell Swing (Russian) 10-10-10-10-10 Then: Complete as many rounds as possible in 12 mins of: 9 Thrusters, 95/65 lbs 9 Toes-to-bars 9 Kettlebell Swing (American)s, 24/16 kg Buyout Back Squat 3×20 Pretty sure we’re going to see thrusters in the…

WOD 3/15/14

400m run or row
10 Squat Cleans 155/115

20 Toe to Bar
30 Box jumps 24/20
40 Russian Kettlebell swings 32/24 kg
50 Double-unders
40 Russian Kettlebell swings 32/24 kg
30 Box jumps 24/20
20 Pull-ups
10 Squat Cleans  155/115
400m run or row

WOD 3/14/14 CrossFit Games Open 14.3

WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch…

WOD 3/12/14

Dynamic Effort Upper Body  andrea_bear_complex

Press 10×2 at 60% 1RM

Then:

Bear Complex 7-7-7-7-7

Buyout

Double Kettlebell Presses 5 sets of 5.

Andrea Ager performing a bear complex with 125 pounds.  What you haven’t bought your ticket for her seminar on the 29th?! Seriously??  Do it now it will sell out.

WOD 3/11/14

Snatch : 1 Rep Max

Any style but must pass weightlifting competition judging standards

Then:

Every 1 min for 20 mins do:
10 Deadlifts, 225/155 lbs 10
Burpee (double push-up)s

Do Deadlifts on the even minutes and burpees on the odd minutes.  Score is the total number of completed reps

Buyout

GHD Situps 4×20