WOD 2/10/14

Dynamic Effort Lower Body Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM Band Deadlift 7×1 at 50% 1RM Then: 5 rounds for time of: 10 Deadlifts, 275/185 lbs 10 Burpee (Bar Facing)s 25 Double Unders Remember that based upon history there is a 100% chance of seeing double unders in the CrossFit…

WOD 2/08/14

1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 100 ft…

WOD 2/07/14

Maximum Effort Upper Body

Seated Shoulder Press 1 Rep Max lift

Seated Shoulder Press 8-8-8-8

Then:

50 Push-ups
40 AbMat Sit-ups
30 Box Jump (24 In.)s, 30/24 in
20 Push Up (Rings)s
10 Strict Pull-ups
200 Double Unders

Buyout

6×250 Row with 1 minute rest between rounds

Laying Triceps press 8×10

WOD 2/5/14

Max Effort Lower Body

Deadlift 1rm max

Then:

21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow

Buyout

Straight Legged Deadlift (Sumo Stance) 20-20-20-20

Bent Leg GHD 4×10

WOD 2/4/14

Every 1 min for 10 mins do: 3 Hang Power Cleans, 70% 1RM 1 Front Squat 1 Jerk, 70% Perform as a complex without putting the bar down Then: Every 1 min for 20 mins do: 5 Squat Cleans, 165/115 lbs on even minutes and 10 Burpee (Bar Facing)s on odd minutes Buyout 4×10 Bent…

WOD 2/3/14

Dynamic Effort Upper Body

Bench Press With Band 6×3 at 40% 1RM
Rest only 30 seconds between sets

Bent Over Barbell Row 10-10-10

Then:

3 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs

Buyout

Band Pull Apart 50-50-50-50
100 Banded Triceps

Row 500m for time.

WOD 2/1/14

For time: 200 Double Unders 10 Rounds Of Cindy — then — Kettlebell Bear Crawl, 24/16 kg, 20 m 10 Rounds Of Cindy — then — 200 Double Unders Work individually or in teams of 2.  One person working at a time except during double unders.  Must complete buyin of double unders before moving onto…

WOD 1/31/14

Dynamic Effort Lower Body

Banded Box Squat 6×3 at 70% 1RM

Seated Good Morning 4×8

Then:

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Wall Ball, 20/14 lbs

Buyout

150 Banded Hamstring Curls

4×20 Straight Leg GHD

WOD 1/30/14

Every 1 min for 10 mins: 3 Position Clean 3 3 Position Cleans, 60% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10 Snatch Grip Deadlifts, 95/65 lbs 15 AbMat Sit-ups Buyout Deficit Clean Liftoffs 5×10 Jump rope for 10 minutes.  Singles or Doubles jump as…