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…

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…