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

 

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…

Details

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…

Details

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

Buyout

6×250 Row with 1 minute rest between rounds

Laying Triceps press 8×10

WOD 2/5/14

Max Effort Lower Body

Deadlift 1rm max

Then:

21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow

Buyout

Straight Legged Deadlift (Sumo Stance) 20-20-20-20

Bent Leg GHD 4×10

WOD 2/4/14

Every 1 min for 10 mins do: 3 Hang Power Cleans, 70% 1RM 1 Front Squat 1 Jerk, 70% Perform as a complex without putting the bar down Then: Every 1 min for 20 mins do: 5 Squat Cleans, 165/115 lbs on even minutes and 10 Burpee (Bar Facing)s on odd minutes Buyout 4×10 Bent…

Details

WOD 2/3/14

Dynamic Effort Upper Body

Bench Press With Band 6×3 at 40% 1RM
Rest only 30 seconds between sets

Bent Over Barbell Row 10-10-10

Then:

3 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs

Buyout

Band Pull Apart 50-50-50-50
100 Banded Triceps

Row 500m for time.