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

Buyout

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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WOD 2/17/14

Max Effort Upper Body

Floor Press 1rm Max

Floor Press 3×10

Then:

5 rounds for time of:
5 Deadlifts, 225/155 lbs
5 Handstand Push-ups
5 Ring Dips

Buyout

Kettlebell Jerks 3×5 use heaviest bells possible and hold top position for 5 full breaths.

Kettlebell Farmers walks.  5×150 feet.

WOD 2/15/14

CrossFit Games Open 13.1 As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs This workout begins from a standing position and with the barbell loaded with the starting weight. In the…

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WOD 2/14/14

Max Effort Lower Body

Sumo Deadlift : 1 Rep Max

Snatch Grip Deadlift 3×10

Then:

Power Elizabeth
21-15-9
Power Clean 135/95
Ring Dips

Buyout

Romanian Deadlifts 3×20

4 gassers with exactly 1 minute rest in between.

WOD 2/12/14

Dynamic Effort Upper Body

Standing Press with Bands 8×3 at 50%

Bent over rows 3×12

Then:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-up
Burpee
Split Jump
Knees To Elbow

Buyout

Tricep Push Ups 100

Tire Drags

WOD 2/11/14

Every Minute on the Minute for 10 Minutes:

2 Power Cleans, 80% 1RM

Then:

Mini DT

5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)

Buyout:

Straight Leg GHD 5×20