WOD 4/16/14

Max Effort Lower Bodymikebelldead495
Sumo Deadlift : 1 Rep Max
Sumo Deadlift 4×8
Then:
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders
Buyout
Muscle Up Challenge
3×20 Straight Leg Deadlifts

WOD 4/15/14

RKC/SFG Snatch Complete 100 Kettlebell Snatches within a 5 minute time limit Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg – 100/5min Men Seniors (65 and over) – 20kg – 50/3min Women Open Class up to 56kg/123.5lbs – 12kg…

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WOD 4/14/14

Dynamic Effort Upper Body
Push Press 8×2 at 60% 1RM
Press 4×8
Then
3 rounds for time of:
10 Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
10 Lateral Burpee Over The Box Jumps, 24/20 in
Buyout
 
Tricep pushups 100
Muscle Up Challenge
Row 4×500 with 1 minute easy between 500m pieces

WOD 4/19/14

Dirty 30
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

 

WOD 4/11/14

Dynamic Effort Lower Body Back Squat With Band 8×2 at 60% 1RM Band Deadlift 7×1 at 50% 1RM Then: Complete as many rounds as possible in 12 mins of: 5 Back Squats, pick load 5 Deadlifts, pick load 20 Burpees Buyout Muscle Up Challenge Row 4 x 4 min / 2 min easy Row four…

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WOD 4/9/14

Max Effort Upper Body

Behind The Neck Push Press : 1 Rep Max
Tricep Extension (Standing) 8-8-8-8
Then:
21-15-9 reps, for time of:
Overhead Lunge, 95/65 lbs
Burpee (Bar Facing)
Buyout
Double Kettlebell Press 8-8-8-8-8
Muscle Up Challenge
Check out Andrea Ager teaching muscle ups at CrossFit I35

WOD 4/8/14

Every 1 min for 10 mins: 1 Power Snatch, 90% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Ring Dips 10 Knees To Elbows 10 Thrusters, 115/85 lbs Buyout: Weighted Plank Hold 3 sets of 1 minute Rowing 5 x 500m / 2 min easy Row five 500 meter pieces.…

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WOD 4/7/14

Max Effort Lower Body Band Deadlift : 1 Rep Max Straight Legged Deadlift (Sumo Stance) 8-8-8 Then: 5 rounds for time of: 5 Front Squats, 155/115 lbs 10 Box Jumps, 24 in 10 Burpees 20 Double Unders Buyout Romanian Deadlift 20-20-20 Muscle Up Challenge Row 7 x 1min @ 26 spm / 30 sec easy…

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