WOD 3/22/14
Working in Teams of 4 do the following for time:
200 Double Unders
— then –
Snatch, 5000 lbs
Clean & Jerk, 10000 lbs
— then –
200 Double Unders
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
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
WOD 3/19/14
Max Effort Upper Body
Bench Press (close grip) : 1 Rep Max
Bench Press (close grip) 10-10-10
Then:
Complete as many rounds as possible in 10 mins of:
10 Push-up (hand release)s
20 Double Unders
10 Pull-ups
Buyout
Tate Press 3×12
MUST READ
The New ’10′: Women and CrossFit
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
WOD 3/17/14
Max Effort Lower Body Back Squat (High Bar) : 1 Rep Max (deep as possible) Kettlebell Swing (Russian) 10-10-10-10-10 Then: Complete as many rounds as possible in 12 mins of: 9 Thrusters, 95/65 lbs 9 Toes-to-bars 9 Kettlebell Swing (American)s, 24/16 kg Buyout Back Squat 3×20 Pretty sure we’re going to see thrusters in the…
WOD 3/15/14
400m run or row
10 Squat Cleans 155/115
20 Toe to Bar
30 Box jumps 24/20
40 Russian Kettlebell swings 32/24 kg
50 Double-unders
40 Russian Kettlebell swings 32/24 kg
30 Box jumps 24/20
20 Pull-ups
10 Squat Cleans 155/115
400m run or row
WOD 3/14/14 CrossFit Games Open 14.3
WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch…
WOD 3/13/14
Every 1 min for 10 mins:
3 Power Cleans, 50% 1RM
Then:
4 rounds for time of:
200 Meter Run
10 Deadlifts, 135/95 lbs
Buyout
Stretch and Mobilize anything and everything that’s sore, aching or hurt in preparation for 14.3
WOD 3/12/14
Dynamic Effort Upper Body 
Press 10×2 at 60% 1RM
Then:
Bear Complex 7-7-7-7-7
Buyout
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.