WOD 2/12/14
Dynamic Effort Upper Body
Standing Press with Bands 8×3 at 50%
Bent over rows 3×12
Then:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-up
Burpee
Split Jump
Knees To Elbow
Buyout
Tricep Push Ups 100
Tire Drags
WOD 2/11/14
Every Minute on the Minute for 10 Minutes:
2 Power Cleans, 80% 1RM
Then:
Mini DT
5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)
Buyout:
Straight Leg GHD 5×20
WOD 2/10/14
Dynamic Effort Lower Body Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM Band Deadlift 7×1 at 50% 1RM Then: 5 rounds for time of: 10 Deadlifts, 275/185 lbs 10 Burpee (Bar Facing)s 25 Double Unders Remember that based upon history there is a 100% chance of seeing double unders in the CrossFit…
WOD 2/08/14
1 Walking Lunge, 100 ft 21 Pull-ups 21 Sit-up (abmat)s 1 Walking Lunge, 100 ft 18 Pull-ups 18 Sit-up (abmat)s 1 Walking Lunge, 100 ft 15 Pull-ups 15 Sit-up (abmat)s 1 Walking Lunge, 100 ft 12 Pull-ups 12 Sit-up (abmat)s 1 Walking Lunge, 100 ft 9 Pull-ups 9 Sit-up (abmat)s 1 Walking Lunge, 100 ft…
WOD 2/07/14
Maximum Effort Upper Body
Seated Shoulder Press 1 Rep Max lift
Seated Shoulder Press 8-8-8-8
Then:
50 Push-ups
40 AbMat Sit-ups
30 Box Jump (24 In.)s, 30/24 in
20 Push Up (Rings)s
10 Strict Pull-ups
200 Double Unders
Buyout
6×250 Row with 1 minute rest between rounds
Laying Triceps press 8×10
WOD 2/5/14
Max Effort Lower Body
Deadlift 1rm max
Then:
21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
Knees To Elbow
Buyout
Straight Legged Deadlift (Sumo Stance) 20-20-20-20
Bent Leg GHD 4×10
WOD 2/4/14
Every 1 min for 10 mins do: 3 Hang Power Cleans, 70% 1RM 1 Front Squat 1 Jerk, 70% Perform as a complex without putting the bar down Then: Every 1 min for 20 mins do: 5 Squat Cleans, 165/115 lbs on even minutes and 10 Burpee (Bar Facing)s on odd minutes Buyout 4×10 Bent…
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
Then:
3 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs
Buyout
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
Then:
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Wall Ball, 20/14 lbs
Buyout
150 Banded Hamstring Curls
4×20 Straight Leg GHD