WOD 3/24/14

Dynamic Effort Upper Body 8×3 Strict Overhead Press at 50% Then: 7 rounds for time of: 7 Deadlifts, 225/155 lbs 7 Handstand Push-ups 7 Ring Dips Buyout 100 Pushups use red or purple bands for assistance and perform reps as quickly as possible and in as few of sets as possible. As you watch this…

WOD 3/21/14 CrossFit Games Open14.4

WORKOUT 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and repetitions…

WOD 3/20/14

Every 1 min for 10 mins:

1 Hang Squat Clean & Jerk, 60% 1RM
Then:
5 rounds for time of:
Run, 200 m
3 Clean & Jerks, 135/95 lbs
Buyout
Stretch, roll and mobilize anything thats sore, aching or hurt in preparation for 14.4 tomorrow

Behdad Salimi 260kg Clean & Jerk

Kettlebell WOD 03/20/14

You only THINK you can’t!

http://shop.ikazuchi.com/blogs/walk-the-path/12527121-you-only-think-you-can-tYou_Only_Think_You_Cant-Ikazuchi_grande

Kettlebell WOD 03/20/14

Warmup:

  • 2 TGUs each side
  • 2 Arm Bars each side
  • 2 Prying Goblet Squats

Workout:  The Gauntlet! (thank Caroline for the suggestion!)

Resting as needed – 5 sets on each arm of:

  • 5 Swings
  • 5 Long Cycle
  • 5 Squats
  • 5 Snatches
  • 1 Reverse TGU

WOD 3/18/14

Every 1 min for 10 minutes perform the following movements as a complex:

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

Snatch Grip Deadlift 20-20-20

Kettlebell WOD 03/18/14

I talk a lot about shoes – and why I ask that you don’t wear them during kettlebell workouts, and here is another blog post on why:  http://www.drnicksrunningblog.com/what-happens-to-our-foot-when-we-wear-traditional-running-shoes/   -CA   Kettlebell WOD 3/18/14 2 TGUs each side 2 Windmills each side 2 Prying Goblet Squats Swing Ladder: Heavy swings 1-10-1 Workout 30:30:30 : Burpee/Deadlift…