WOD 6/24/14

Continue with deload week: Every Minute on the minute for 10 minutes perform one of each at 60% as a complex: Power snatch, Overhead Squat, Squat Snatch Then: As many rounds as possible in 10 minutes of: 10 Squat Snatch 95/65 10 Bar Facing Burpees Buyout 4×25 Banded upright rows 3 x 3 minutes rows at…


WOD 6/23/14

This is day one of a deload week ending with the Garage Games CrossFit I35 Summer Swole-Stice event.  Everyone who is participating in the competition should approach all of these workouts with about a 70-80% intensity.  In other words be quick not hurried and remember its not combat with people shooting at you.  Nothing to…


WOD 6/21/14

Since we will be posting workouts on Zen Planner starting next week I thought that doing the most popular chipper on Beyond the Whiteboard would be appropriate. Also next week will be a deload week moving into the Summer Swole-Stice.  I’m posting this 90 minutes late due to working on standards videos so if you…


WOD 6/18/14

Every Minute on the Minute for 10 Minutes 1 Snatch at 90% While a squat snatch is preferred use the style squat, power or split in which you can handle the biggest weight. Then: 5 rounds for time of: 10 Overhead Squats, 115/75 lbs 10 Snatch Grip Deadlifts, 115/75 lbs 10 AbMat Sit-ups Buyout 4×10…


WOD 6/18/14

Max Effort Upper Bodyrich-froning-gano-los-tres-eventos-del-ultimo-dia-para-retener-la-c

Bench Press : 1 Rep Max

Pullups max unbroken set


21-15-9-6 reps, for time of:
Thruster, 95/65 lbs
AbMat Sit-up
Double Unders


Barbell Press 3×12

Handstand Hold

4×20 GHD Situps

WOD 6/17/14

Every 1 min for 10 mins:

3 Position Clean + Push Jerk, 75% 1RM
Cindy with Cleans
Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
Get Upside Down!

WOD 6/16/14

Dynamic Effort Upper Bodycamille-back-squat

Back Squat (High Bar) 7×3 at 60% 1RM

Band Deadlift 7×1 at 50% 1RM


3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg


Handstand Holds

3×20 Hollow arch on the bar

100 Banded Good Mornings


WOD 6/13/14

Kettlebell Press : 1 Rep Max   This is a single arm RKC/SFG style press with no leg bend at all.  Work left and right as you progress and your ultimate max will be with your strongest side. Double Kettlebell Push Press 5-5-5-5 Then: Two rounds of the following for time: 40 Sit-up (standard)s 30…