WOD 6/24/14

Dynamic Effort Lower Body

Back Squat 7 x 3 @ 65%

Banded Deadlift 7 x 1@ 60%

Then:

3 rounds for time of:
50 Double Unders
10 Power Cleans, 115/75 lbs
10 Thrusters, 115/75 lbs
10 Push-ups

Buyout

Stretch, Rollout and mobilize anything that is tight sore or hurting.  (pretty much everything, OK)

WOD 6/24/14

Continue with deload week: Every Minute on the minute for 10 minutes perform one of each at 60% as a complex: Power snatch, Overhead Squat, Squat Snatch Then: As many rounds as possible in 10 minutes of: 10 Squat Snatch 95/65 10 Bar Facing Burpees Buyout 4×25 Banded upright rows 3 x 3 minutes rows at…

WOD 6/23/14

This is day one of a deload week ending with the Garage Games CrossFit I35 Summer Swole-Stice event.  Everyone who is participating in the competition should approach all of these workouts with about a 70-80% intensity.  In other words be quick not hurried and remember its not combat with people shooting at you.  Nothing to…

WOD 6/21/14

Since we will be posting workouts on Zen Planner starting next week I thought that doing the most popular chipper on Beyond the Whiteboard would be appropriate. Also next week will be a deload week moving into the Summer Swole-Stice.  I’m posting this 90 minutes late due to working on standards videos so if you…

WOD 6/18/14

Every Minute on the Minute for 10 Minutes 1 Snatch at 90% While a squat snatch is preferred use the style squat, power or split in which you can handle the biggest weight. Then: 5 rounds for time of: 10 Overhead Squats, 115/75 lbs 10 Snatch Grip Deadlifts, 115/75 lbs 10 AbMat Sit-ups Buyout 4×10…

WOD 6/16/14

Dynamic Effort Upper Bodycamille-back-squat

Back Squat (High Bar) 7×3 at 60% 1RM

Band Deadlift 7×1 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

Buyout

Handstand Holds

3×20 Hollow arch on the bar

100 Banded Good Mornings