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

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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

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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

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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

 

WOD 2/10/14

Dynamic Effort Lower Body Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM Band Deadlift 7×1 at 50% 1RM Then: 5 rounds for time of: 10 Deadlifts, 275/185 lbs 10 Burpee (Bar Facing)s 25 Double Unders Remember that based upon history there is a 100% chance of seeing double unders in the CrossFit…

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WOD 2/08/14

1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 100 ft…

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WOD 2/07/14

Maximum Effort Upper Body

Seated Shoulder Press 1 Rep Max lift

Seated Shoulder Press 8-8-8-8

Then:

50 Push-ups
40 AbMat Sit-ups
30 Box Jump (24 In.)s, 30/24 in
20 Push Up (Rings)s
10 Strict Pull-ups
200 Double Unders

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6×250 Row with 1 minute rest between rounds

Laying Triceps press 8×10