WOD 6/26/14
Every Minute on the Minute for 10 Minutes:
Clean and Jerk @ 60-70%
Then:
Jeremy
21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee
Buyout
Stretch, Mobilize and Roll anything thats still sore hurt or bothersome.
WOD 6/24/14
Dynamic Effort Lower Body
Back Squat 7 x 3 @ 65%
Banded Deadlift 7 x 1@ 60%
Then:
3 rounds for time of:
50 Double Unders
10 Power Cleans, 115/75 lbs
10 Thrusters, 115/75 lbs
10 Push-ups
Buyout
Stretch, Rollout and mobilize anything that is tight sore or hurting. (pretty much everything, OK)
WOD 6/24/14
Continue with deload week: Every Minute on the minute for 10 minutes perform one of each at 60% as a complex: Power snatch, Overhead Squat, Squat Snatch Then: As many rounds as possible in 10 minutes of: 10 Squat Snatch 95/65 10 Bar Facing Burpees Buyout 4×25 Banded upright rows 3 x 3 minutes rows at…
WOD 6/23/14
This is day one of a deload week ending with the Garage Games CrossFit I35 Summer Swole-Stice event. Everyone who is participating in the competition should approach all of these workouts with about a 70-80% intensity. In other words be quick not hurried and remember its not combat with people shooting at you. Nothing to…
WOD 6/21/14
Since we will be posting workouts on Zen Planner starting next week I thought that doing the most popular chipper on Beyond the Whiteboard would be appropriate. Also next week will be a deload week moving into the Summer Swole-Stice. I’m posting this 90 minutes late due to working on standards videos so if you…
WOD 6/19/14
Deadlift : 3 Rep Max
Then:
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Buyout
3 x 1 minute weighted RKC/SFG plank holds
Handstands
WOD 6/18/14
Every Minute on the Minute for 10 Minutes 1 Snatch at 90% While a squat snatch is preferred use the style squat, power or split in which you can handle the biggest weight. Then: 5 rounds for time of: 10 Overhead Squats, 115/75 lbs 10 Snatch Grip Deadlifts, 115/75 lbs 10 AbMat Sit-ups Buyout 4×10…
WOD 6/18/14
Max Effort Upper Body
Bench Press : 1 Rep Max
Pullups max unbroken set
Then:
21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
AbMat Sit-up
Double Unders
Buyout
Barbell Press 3×12
Handstand Hold
4×20 GHD Situps
WOD 6/17/14
Every 1 min for 10 mins:
3 Position Clean + Push Jerk, 75% 1RM
Then:
Cindy with Cleans
Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
3 Power Cleans, 135 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
Buyout
Get Upside Down!
WOD 6/16/14
Dynamic Effort Upper Body
Back Squat (High Bar) 7×3 at 60% 1RM
Band Deadlift 7×1 at 50% 1RM
Then:
3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg
Buyout
Handstand Holds
3×20 Hollow arch on the bar
100 Banded Good Mornings