WOD 3/1/14

Filthy Fifty
For time: 50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

CrossFit Games Open 14.1

WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps…

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WOD 2/27/14

Last workout before tomorrow’s open.  There’s still time to sign up at games.CrossFit.com Every 1 min for 10 mins: 3 3 Position Power Cleans, 70% 1RM Then: Every 1 min for 17 mins do: 10 American Kettlebell Swings, 24/16 kg Even Minutes 10 Burpees Odd Minutes Buyout: Mobilize any and everything thats tight sore or…

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wod 2/26/14

Max Effort Upper Body

Bench Press 1rm Max

Bench Press 3×8

Then:

Complete as many rounds as possible in 10 mins of:
10 Push-up (hand release)s
20 Double Unders
10 Pull-ups

Buyout

Bent over barbell row 4×20

WOD 2/25/14

Every 1 min for 10 mins do:

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:

Ghd Parallel Isometric Holds 3×1 Minute

WOD 2/24/14

Max Effort Lower Body From now and the end of the open our schedule will be as follows Monday, Max effort Tuesdays technique Wednesday dynamic effort Thursdays a taper day Fridays will be the open workout Register at Games.CrossFit.com Max Effort Lower Body Banded Deadlift 1rm Max Russian kettlebell swings 10×10 with heaviest possible.  If…

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WOD 2/21/14

Dynamic Effort Upper Body

Banded Bench Press 6×3 at 40% 1RM

Triceps Press on bench with bar 4×10

Then:

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

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Dumbbell Flies 3×12

WOD 2/20/14

Every 1 min for 10 mins: Clean & Jerk  90% 1RM Then: 3 rounds for time of: 1 Gasser 7 Push Jerks, 115/75 lbs 7 Toes-to-bars Then: Good Morning 3×20 Ok what do I say about being able to do dead hang pull ups.  I see too many never do anything  but kipping pullups.  Even…

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WOD 2/19/14

Dynamic Effort Lower Body Pause Front Squat 7×3 at 70% 1RM (Please have your spotter count the 3 seconds.  Seems that the lifter ends up counting way too fast) Back Squat 3×10 Then: 5 rounds for time of: 50 Double Unders 10 Sumo Deadlifts, 225/155 lbs 15 Kettlebell Swing (Russian)s, 32/24 lbs Buyout 3×10 Bent…

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