WOD 4/30/14

Continue with Squat cycle with Back Squat (High Bar) 7×5 at 75% 1RM Then: 3 rounds for time of: 40 Kettlebell Goblet Squats, 24/16 lbs 30 Push-up (hand release)s 20 Box Jumps, 24/20 in Buyout Straight Leg GHD with bands 4×20 3×6 Arch to Hollow Swing on Bar, Pause to dead hang between each rep.…

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WOD 4/29/14

Every 1 min for 10 mins:Screen shot 2012-03-05 at 10.57.59 AM
3 Hang Power Snatches 75% 1RM
Then:
CrossFit Games Open 12.2
As many reps in 10 mins as you can of:
30 Snatches, 75/45 lbs
30 Snatches, 135/75 lbs
30 Snatches, 165/100 lbs
Snatch, 210/120 lbs
Buyout
3×1 minute handstand holds
4×25 Banded upright rows

WOD 5/28/14

High Bar Back Squat Max Effort 1rm or 6×6 at 70% Today is the first day in a multiple week squat cycle where we will perform back squats Monday, Wednesday, Friday and Saturday.  If you haven’t tested squat max in the last 4 weeks do so today.  If you competed in the powerlifting meet last…

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WOD 4/25/14

Max Effort Lower Body Overhead Squat : 1 Rep Max Then: Complete as many rounds as possible in 10 mins of: 7 Thrusters, 115/75 lbs 7 Burpee (Bar Facing)s Buyout Tabata Hollow Body (always keep lower back in contact with floor.  Drop legs when necessary and cross arms across chest if necessary as well.  Same…

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WOD 4/24/14

Every 1 min for 10 mins do: 3 Power Cleans, 70% 1RM 1 Front Squat, 70% 1RM Then: The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle.  Final score is the total number of reps for all 5…

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WOD 4/23/14

Narrow Grip Bench Press 3×8

Bent Over Rows 3×8

Then:

100 Double Unders
75 Wall Balls, 20/14 lbs
50 Pull-ups
25 Overhead Squats, 75/45 lbs
10 Deadlifts, 225/185 lbs
5 Muscle-ups

Buyout

Muscle Up Challenge

Tricep Extensions 3×12

Row 4×500 meters with 100 easy between pieces.

WOD 4/22/14

Hollow Body and Arched Body Practice and Drills Be prepared to have some very sore abs.  This drill is one of the most basic strength exercises for gymnastics movements and VERY FEW non-gymnasts do it well.  Most can’t do it at all.  (hint: pikes aren’t hollow body) Then: 5 rounds for time of: 10 Wall…

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WOD 4/21/14

Dynamic Effort Lower Body Front Squat 8 x 3 at 60% Squat deep as possible, hold bottom for 3 seconds and stand up quickly as possible Banded Deadlift 7 x 1 at 60% Then: Complete as many rounds as possible in 10 minutes of 5 Squat Cleans, 155/115 lbs 5 Deadlifts, 155/115 lbs Buyout Bar…

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WOD 4/18/14

Max Effort Upper Body
Not today have your shoulders send me a thank you letter.
Then:
Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Buyout
Death by 10 meters
Muscle up Challenge
 GHD Situps 4×20