WOD 2/3/14

Dynamic Effort Upper Body

Bench Press With Band 6×3 at 40% 1RM
Rest only 30 seconds between sets

Bent Over Barbell Row 10-10-10


3 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs


Band Pull Apart 50-50-50-50
100 Banded Triceps

Row 500m for time.

WOD 2/1/14

For time: 200 Double Unders 10 Rounds Of Cindy — then — Kettlebell Bear Crawl, 24/16 kg, 20 m 10 Rounds Of Cindy — then — 200 Double Unders Work individually or in teams of 2.  One person working at a time except during double unders.  Must complete buyin of double unders before moving onto…

WOD 1/31/14

Dynamic Effort Lower Body

Banded Box Squat 6×3 at 70% 1RM

Seated Good Morning 4×8


21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Wall Ball, 20/14 lbs


150 Banded Hamstring Curls

4×20 Straight Leg GHD

WOD 1/30/14

Every 1 min for 10 mins: 3 Position Clean 3 3 Position Cleans, 60% 1RM Then: Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10 Snatch Grip Deadlifts, 95/65 lbs 15 AbMat Sit-ups Buyout Deficit Clean Liftoffs 5×10 Jump rope for 10 minutes.  Singles or Doubles jump as…

Apti Aukhadov (-85kg, Russia) pulling under a 173kg snatch at the 2013 Europeans last April in Albania. weightlifting at CrossFit I35

WOD 1/27/14

Max Effort Lower Body

Front Squat 1rm max

Romanian Deadlift 3×8


5 rounds for time of:
30 Double Unders
5 Sumo Deadlifts, 275/185 lbs
20 AbMat Sit-ups

Rx+ Substitute GHD situps and raise deadlift to 315/225


100 Banded Good Mornings

5×500 meter row with one minute rest between rounds

Fran 1/25/14

Fran 21-15-9 Thrusters 95/65 Pullups Coaching Tips For Fran From Barbell Shrugged: For the thruster pay close attention to ankle, hip and shoulder mobility points.  Failure to properly rack the bar in the squat will make it more difficult to breathe.  Anyone who has ever done Fran knows how easy it is to get too…

WOD 1/24/14

Dynamic Effort Upper BodyPhoto Dec 06, 8 35 16 PM

Push Press 8×3 at 70% 1RM

Strict Press 6×6


4 rounds for time of:
10 Shoulder-to-Overheads, 135/95 lbs
20 Burpees
50 Double Unders


4×10 Triceps Press

Tabata Jump Squats.  Leave bar on back during rest cycles.

WOD 1/23/14

Banded Power Clean 10×2 at 50% 1RM (use orange or red bands) Then: CF Football: “We need one to score” As many rounds as possible in 3 minutes with 1 min rest b/n rounds of: 3 Power Cleans 155/105 lbs 6 Push-ups 9 Knees-to-elbows Repeat for a total of 5 rounds Buyout 3 sets of…