WOD 3/13/14
Every 1 min for 10 mins:
3 Power Cleans, 50% 1RM
Then:
4 rounds for time of:
200 Meter Run
10 Deadlifts, 135/95 lbs
Buyout
Stretch and Mobilize anything and everything that’s sore, aching or hurt in preparation for 14.3
WOD 3/12/14
Dynamic Effort Upper Body 
Press 10×2 at 60% 1RM
Then:
Bear Complex 7-7-7-7-7
Buyout
Double Kettlebell Presses 5 sets of 5.
Andrea Ager performing a bear complex with 125 pounds. What you haven’t bought your ticket for her seminar on the 29th?! Seriously?? Do it now it will sell out.
WOD 3/11/14
Snatch : 1 Rep Max
Any style but must pass weightlifting competition judging standards
Then:
Every 1 min for 20 mins do:
10 Deadlifts, 225/155 lbs 10
Burpee (double push-up)s
Do Deadlifts on the even minutes and burpees on the odd minutes. Score is the total number of completed reps
Buyout
GHD Situps 4×20
WOD 3/10/14
Dynamic Effort Lower Body Front Squat 10×2 at 70% 1RM Hold bottom for 3 seconds and come up fast Band Deadlift 6×1 at 50% 1RM Then: 3 rounds for time of: 50 Double Unders 20 Banded Kettlebell Swings, 32/24 kg 20 Dimmel Deadlifts, 185/135 lbs Buyout 3×20 Straight Leg Deadlift Remember that if you are…
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WOD 3/8/14
Jumping KaraBell
10 rounds for time of:
3 Snatches 135 lbs
10 24/20 in Box Jumps
15 Wall Balls 20/14 lb
3 Snatches 135 lbs
10 24/20 in Box Jumps
15 Wall Balls 20/14 lb
WOD 3/7/14 CrossFit Games Open 14.2
CrossFit Games Open WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both…
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WOD 3/6/14
Every 1 min for 10 mins:
2 Clean & Jerks, 70% 1RM
Then:
Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)
Double Under
Sit-up (abmat)
Buyout
Stretch and mobilize anything that is tight, sore or hurting in preparation for tomorrows open workout 14.2
14.2 Watch Party 7pm
WOD 3/5/14
Dynamic Effort Lower Body 
Deficit Band Deadlift 10×2 at 50% 1RM
Then:
Complete as many rounds as possible in 10 mins of:
5 Snatch Grip Deadlifts, 185/135 lbs
3 Muscle-ups
5 Box Jumps, 24 in
Buyout
3×20 Good Morning
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.…
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