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.…

WOD 3/1/14

Filthy Fifty
For time: 50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

CrossFit Games Open 14.1

WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps…

WOD 2/27/14

Last workout before tomorrow’s open.  There’s still time to sign up at games.CrossFit.com Every 1 min for 10 mins: 3 3 Position Power Cleans, 70% 1RM Then: Every 1 min for 17 mins do: 10 American Kettlebell Swings, 24/16 kg Even Minutes 10 Burpees Odd Minutes Buyout: Mobilize any and everything thats tight sore or…

WOD 2/25/14

Every 1 min for 10 mins do:

2 Power Snatches, 90% 1RM
1 Overhead Squat, 70% 1RM


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


Ghd Parallel Isometric Holds 3×1 Minute

massive kettlebells

WOD 2/24/14

Max Effort Lower Body From now and the end of the open our schedule will be as follows Monday, Max effort Tuesdays technique Wednesday dynamic effort Thursdays a taper day Fridays will be the open workout Register at Games.CrossFit.com Max Effort Lower Body Banded Deadlift 1rm Max Russian kettlebell swings 10×10 with heaviest possible.  If…