WOD 3/12/14

Dynamic Effort Upper Body  andrea_bear_complex

Press 10×2 at 60% 1RM


Bear Complex 7-7-7-7-7


Double Kettlebell Presses 5 sets of 5.

Andrea Ager performing a bear complex with 125 pounds.  What you haven’t bought your ticket for her seminar on the 29th?! Seriously??  Do it now it will sell out.

WOD 3/11/14

Snatch : 1 Rep Max

Any style but must pass weightlifting competition judging standards


Every 1 min for 20 mins do:
10 Deadlifts, 225/155 lbs 10
Burpee (double push-up)s

Do Deadlifts on the even minutes and burpees on the odd minutes.  Score is the total number of completed reps


GHD Situps 4×20

WOD 3/10/14

Dynamic Effort Lower Body Front Squat 10×2 at 70% 1RM Hold bottom for 3 seconds and come up fast Band Deadlift 6×1 at 50% 1RM Then: 3 rounds for time of: 50 Double Unders 20 Banded Kettlebell Swings, 32/24 kg 20 Dimmel Deadlifts, 185/135 lbs Buyout 3×20 Straight Leg Deadlift Remember that if you are…

Talayna-Fortunato, DaveCastro and Camille Leblanc-Bazinet prepare for CrossFit Games Open 14.2. 14.2 will be contested at CrossFit i35 March 8, 2014

WOD 3/7/14 CrossFit Games Open 14.2

CrossFit Games Open WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both…

WOD 3/6/14

Every 1 min for 10 mins:
2 Clean & Jerks, 70% 1RM
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)
Stretch and mobilize anything that is tight, sore or hurting in preparation for tomorrows open workout 14.2
14.2 Watch Party 7pmPhoto Dec 08, 3 56 19 PM


WOD 3/3/14

Dynamic Upper Body Banded Bench Press 7×3 at 40% 1RM (40% means 40% don’t care if it feels light because its a speed drill and not supposed to feel heavy) Then: Diane 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up The classic benchmark was contested in the 2012 Regionals and the times were amazing.…