WOD 1/20/14
Max Effort Upper Body Day
Bench Press : 1 Rep Max
Bench Press 4×8
Then:
4 rounds for time of:
20 Wall Balls, 20/14 lbs
15 Push-ups
12 Pistols (Alternating Legs)s
5 Deadlifts, 225/155 lbs
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Triceps Extension 8-8-8-8-8-8-8-8
WOD 1/18/14
CrossFit Games Open Event 11.4 Complete as many rounds as possible in 10 mins of: 60 Burpee (Bar Facing)s 30 Overhead Squats, 120/90 lbs 10 Muscle Ups Buyout Death By Thrusters With a continuously running clock perform: 1 Thruster, 95/65 lbs in the first 1 min, 2 Thrusters, 95/65 lbs in the second 1 min 3…
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WOD 1/17/14
Max Effort Lower Body
Banded Conventional Deadlift
1rm Max
Then:
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Buyout
Dimmel Deadlifts 3×20
WOD 1/16/14
Snatch : 1 Rep Max
Deficit Snatch Grip Lift offs
Then
5 rounds for time of:
10 Overhead Squats, 115/75 lbs
10 Snatch Grip Deadlifts, 115/75 lbs
10 AbMat Sit-ups
Buyout
4×15 Bent Leg GHD
WOD 1/15/14
Dynamic Effort Upper Body Bench Press With Band 8×3 at 50% 1RM Barbell Rows 4×10 Then Tabata Something Else Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all…
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WOD 1/14/14
Every Minute on the Minute for 10 Minutes: 3 Position Clean + Push Jerk, 75% 1RM Then: The Chief The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle restart the AMRAP. Buyout Romanian Deadlift 3×20…
DetailsWOD 1/13/14
Dynamic Effort Lower Body 
Back Squat 8×2 at 75% 1RM
Band Deadlift 8×1 at 50% 1RM
Then
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
Rx+ Use upto 48kg bells
Buyout
Banded Straight Leg GHD 3×10
WOD 1/11/14
15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk, 135/95 lbs
Push-ups
Then
Complete as many reps as possible in 5 minutes of the following:
Clean and Jerk 95/65
Buyout
10×20 Banded Kettlebell Swings 32/24
WOD 1/10/14
Max Effort Upper Body Banded Floor Press. 1 rep max Dumbbell Tricep Roll Back 5×10 Then: 50 Push-ups 40 Sit-up (standard)s 30 Box Jumps, 30/24 in 20 Push-ups 10 Weighted Pull-ups, 12/8 kg 50 Double Unders Yes you have to do the whole thing in order incase you were going to ask:) Buyout 100 Tricep…
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WOD 1/9/14
Hang Power Snatch 10×2 at 75% 1RM
Then:
Complete as many rounds as possible in 20 mins of:
5 Sumo Deadlifts, 275/185 lbs
15 Split Jumps
1 Gasser
Buyout
100 Banded Hamstring curls