WOD 3/4/14
Every 1 min for 10 mins.
3 Split Snatches, 65% 1RM
Then:
Complete as many rounds as possible in 15 mins of:
20 Double Unders
10 Thrusters, 65/45 lbs
10 Burpees
Buyout:
L Sits 3x Max time
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.…
DetailsWOD 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
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…
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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…
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wod 2/26/14
Max Effort Upper Body
Bench Press 1rm Max
Bench Press 3×8
Then:
Complete as many rounds as possible in 10 mins of:
10 Push-up (hand release)s
20 Double Unders
10 Pull-ups
Buyout
Bent over barbell row 4×20
WOD 2/25/14
Every 1 min for 10 mins do:
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:
Ghd Parallel Isometric Holds 3×1 Minute
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…
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WOD 2/22/14
Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Buyout
4×200 meter tire drags
WOD 2/21/14
Dynamic Effort Upper Body
Banded Bench Press 6×3 at 40% 1RM
Triceps Press on bench with bar 4×10
Then:
Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg
Buyout
Dumbbell Flies 3×12