WODS
Friday 3/28/14
Performance A. Very thorough warm up and mobility session lead by coach B. Every 90sec for 15min (10 sets) – 1 Squat Clean Thruster + 2 thrusters + 3 bar facing burpees @ Game pace *coach will help you with…
3/26/14 Wednesday
Performance A. Above Knee Hang Power Snatch, build to a triple – no dropping b/t reps B. Back Squat @ 20X1, build to moderate effort set of 5 + For time, 3,6,9,12,15 of: Bar Facing Burpees Thrusters @ 95/65 *advanced…
3/25/14 Tuesday
Performance A. In 20 minutes, work up to a 1-RM Power Clean Beginners: 2-Position Power Clean (Above knee. Floor) B. Five rounds for time of: 5 Power Cleans 135/95 10 burpees Competition Wod will be posted at gym
3/24/14 Monday
Performance A. EMOM, for 12 minutes: 2 Thruster *The goal is to move as much weight as possible in the 12 minutes *do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24…
3/21/14 Friday
Performance Take 10 min and practice unbroken sets of Toes to bar *We are just working on rhythm and cycling. Do not get to carried away here *If anyone rips there hands you immediately owe 50 burpees + EMOM for…
3/19/14 Wednesday
Performance A. Three sets, not for time, of: 10-12 Toes-to-Bar 60 sec Double Under practice B. 2-Position Power Clean (mid thigh.below knee); 1 from each position x 6 sets, Rest as needed *Build as you go C. For max…
3/18/14 Tuesday
Performance A. Take 15 minutes to work on technique and build to a heavy, but not necessarily 1-RM, Split Jerk B. Three rounds for time of: 10 Thrusters (135/95) 15 Kettlebell Swings (32/24kg) 20 Pull-Ups Competition Wod will be…
3/17/14 Monday
Performance A1. Power Clean Cluster; 1.1.1 x 5 sets, Rest 20 seconds A2. Tall Box Jumps x 5 reps, STEP DOWN, Rest 3 minutes B. Every three minutes, for a total of five sets, complete the following: 6 Power Clean (use…
3/14/14 Friday
Performance A. Power Snacth @ 65-70% of 1RM; 2 reps EMOM B. 15min open prep movements + C. AirDyne 1min tough 1min Rest x 4 sets + Row 1min ALL OUT! + 10min easy Row or Run Competition Wod…
3/12/14 Wednesday
Performance Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible: Row 300 Meters 50 Double-Unders 15 Toes to Bar *Note times for each of the five sets individually. Competition Wod will be posted…
3/11/14 Tuesday
Performance A1. DB Walking Lunges @1010; 20 steps x 3 sets, rest 60 sec *Use the heaviest DBs you can handle while following the tempo! A2. Side Plank Hold; 30-45sec/side x 3sets, rest 60 seconds *Must be perfectly linear or…
3/10/14 Monday
ATTENTION CALIBRATED MEMBERS: Please log in to your Crossfit Games account and SUBMIT YOUR OPEN SCORE for 14.2. Performance A1. Deadlift; 6-8 reps x 3 sets, rest 90 seconds A2. Ring Dips; 12-15 reps x 3 sets, Rest 90…
3/7/14 Friday
Performance A. Overhead Squats @ 5020, 3 easy reps x 3 sets, 90 sec B1. 1 Squat Snatch + 5 OHS (95/65), rest 15 sec B2. 6 C2B Pull-ups, rest 1min x 3 sets C. AD or Row 1min @…
3/5/14 Wednesday
Performance A1. Strict Weighted Pull-Ups; 2-3 reps x 4 sets, Rest 90 seconds A2. Front Squat + Jerk; 1 rep each x 4 sets, Rest 90 seconds B. AMRAP in 5 minutes of: 10 Pull-Ups 10 Alternating Pistols (or 10 Goblet…
3/4/14 Tuesday
Performance A1. Barbell Bench Press; 5-3-3-2-2, rest 90sec A2. Squat Clean Cluster; 1.1.1 x 5 sets; Rest 90 seconds + B. Three rounds for time of: 10 Hang Power Clean (135/95 lbs.) 15 Dips Competition Wod will be posted…
3/3/14 Monday
Performance A1. Squat Clean Thruster + 2 Thrusters x 5 sets, Rest 10-15 seconds A2. Strict Chest-to-Bar Pull-Ups; 6 reps x 5 sets, Rest 90-120 seconds *Build up to the heaviest clean + thrusters possible over the course of the…
2/29/14 Saturday – OPEN 14.1
Performance/Competition Suggested Warm-Up A. Not for time: Row 1500 Meters @ 70-75% rest as needed, + and then at “game speed” perform the following: 10 Power Snatches (or Ground to Overhead – Clean & Press-style, or Muscle Snatches if you prefer)…
2/28/14 Friday
Performance Movement Prep A + Snatch Position Stretches and Drills led by coach A. 3 unbroken Below knee Power Snatches x 5 sets, rest 30 sec B. 3 unbroken Power Snatches x 5 sets, rest 30 sec D. Double Unders; 30…