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…

WOD 1/13/14

Dynamic Effort Lower Body Photo Dec 08, 3 56 19 PM

Back Squat 8×2 at 75% 1RM

Band Deadlift 8×1 at 50% 1RM

Then

3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg

Rx+ Use upto 48kg bells

Buyout

Banded Straight Leg GHD 3×10

 

WOD 1/11/14

15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk, 135/95 lbs
Push-ups

Then

Complete as many reps as possible in 5 minutes of the following:

Clean and Jerk 95/65

Buyout

10×20 Banded Kettlebell Swings 32/24

WOD 1/10/14

Max Effort Upper Body Banded Floor Press. 1 rep max Dumbbell Tricep Roll Back 5×10 Then: 50 Push-ups 40 Sit-up (standard)s 30 Box Jumps, 30/24 in 20 Push-ups 10 Weighted Pull-ups, 12/8 kg 50 Double Unders Yes you have to do the whole thing in order incase you were going to ask:) Buyout 100 Tricep…

WOD 1/9/14

Hang Power Snatch 10×2 at 75% 1RM

Then:

Complete as many rounds as possible in 20 mins of:
5 Sumo Deadlifts, 275/185 lbs
15 Split Jumps
1 Gasser

Buyout

100 Banded Hamstring curls

WOD 1/8/14

Max Effort Lower body Front Squat with 3 second hold at bottom Then: For time: 21 Squat Cleans, 135/95 lbs 21 Wall Balls, 20/14 lbs 3 Muscle-ups 15 Squat Cleans 15 Wall Balls 3 Muscle-ups 9 Squat Cleans 9 Wall Balls 3 Muscle-ups Buyout 3×20 Romanian Deadlifts at 30% of deadlift max Bonus if you…

WOD 1/7/14

Every 1 min for 10 mins:

3 Power Cleans, 75% 1RM
Then:
3 rounds for time of:
10 Turkish Get Ups, 24/16 lbs
15 Toes-to-bars
20 Push-ups
50 Double Unders
Buyout
100 Band to Face pulls

WOD 1/6/2014

Dynamic Effort Upper Body Bench Press With Band 6×3 at 60% 1RM Do 2 sets with each grip. Ring Rows with False Grip 4 x 10 Then: For time: 21 Pull-ups 21 Shoulder-to-Overheads, 115/75 lbs 2 Rope Climbs 15 Pull-ups 15 Shoulder-to-Overheads, 115/75 lbs 2 Rope Climbs 9 Pull-ups 9 Shoulder-to-Overheads, 115/75 lbs 2 Rope…