WOD 1/24/14

Dynamic Effort Upper BodyPhoto Dec 06, 8 35 16 PM

Push Press 8×3 at 70% 1RM

Strict Press 6×6

Then:

4 rounds for time of:
10 Shoulder-to-Overheads, 135/95 lbs
20 Burpees
50 Double Unders

Buyout

4×10 Triceps Press

Tabata Jump Squats.  Leave bar on back during rest cycles.

WOD 1/23/14

Banded Power Clean 10×2 at 50% 1RM (use orange or red bands) Then: CF Football: “We need one to score” As many rounds as possible in 3 minutes with 1 min rest b/n rounds of: 3 Power Cleans 155/105 lbs 6 Push-ups 9 Knees-to-elbows Repeat for a total of 5 rounds Buyout 3 sets of…

WOD 1/22/14

Dynamic Effort Lower Body Dynamic Back Squats (Box, Bands) 8×2 at 60% 1RM Band Deadlift 8×1 at 50% 1RM Then: 21-15-9-6 reps, for time of: Thruster, 95/65 lbs AbMat Sit-up (Rx+ = GHD situps) 30 Double Unders Buyout 10 Minute AMRAP 5 Power Snatches, 75/55 lbs 5 Push Press, 75/55 lbs 5 Power Cleans, 75/55…

WOD 1/21/14

Every 1 min for 10 mins do:IMG_9238
2 Squat Cleans, 70% 1RM
1 Front Squat Pause, 70% 1RM
Then:
Every 1 min for 20 mins do:
7 Power Cleans, 135/95 lbs
7 Burpee (Bar Facing)s
Buyout
Tire Drag 4×100′ Rest exactly one minute between sets

WOD 1/20/14

Max Effort Upper Body Day

Bench Press : 1 Rep Maxdog_flex

Bench Press 4×8

Then:

4 rounds for time of:
20 Wall Balls, 20/14 lbs
15 Push-ups
12 Pistols (Alternating Legs)s
5 Deadlifts, 225/155 lbs

Buyout

Triceps Extension 8-8-8-8-8-8-8-8

WOD 1/18/14

CrossFit Games Open Event 11.4 Complete as many rounds as possible in 10 mins of: 60 Burpee (Bar Facing)s 30 Overhead Squats, 120/90 lbs 10 Muscle Ups Buyout Death By Thrusters With a continuously running clock perform: 1 Thruster, 95/65 lbs in the first 1 min, 2 Thrusters, 95/65 lbs in the second 1 min 3…

WOD 1/17/14

Max Effort Lower Body

Banded Conventional Deadlift
1rm Max

Then:

Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees

Buyout

Dimmel Deadlifts 3×20

 

WOD 1/16/14

Snatch : 1 Rep Maxsalimi_snatch_olympic_games_london_2012

Deficit Snatch Grip Lift offs

Then

5 rounds for time of:
10 Overhead Squats, 115/75 lbs
10 Snatch Grip Deadlifts, 115/75 lbs
10 AbMat Sit-ups

Buyout

4×15 Bent Leg GHD

CrossFit women doing pullups

WOD 1/15/14

Dynamic Effort Upper Body Bench Press With Band 8×3 at 50% 1RM Barbell Rows 4×10 Then Tabata Something Else Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all…

WOD 1/14/14

Every Minute on the Minute for 10 Minutes: 3 Position Clean + Push Jerk, 75% 1RM Then: The Chief The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle restart the AMRAP. Buyout Romanian Deadlift 3×20…