"Beat Feet" WOD

Warmup

Walking Lunges

Side to Sides

METCON

For Time:

Run 800m

400m Farmer's Carry @"2" 16kg Kettlebells

Run 800m

400m Farmer's Carry @"2" 16kg Kettlebells

Run 800m

400m Farmer's Carry @"2" 16kg Kettlebells

Run 800m

400m Farmer's Carry @"2" 16kg Kettlebells

Cash Out

40 GHD Situps

 

"Angie" WOD

Warmup

100 Double Unders

30 "4 Count" Jumping Jacks

WOD

100 Pullups

100 Pushups

100 Situps

100 Squats

Cash Out

250m Row x2 sets

Video Submission Demo: Open Workout 14.5

"Baseline From Hell" WOD

Stretching

Focused Stretching/Mobility

WOD

5 Rounds; "3 minute rest between rounds"

400m Run

10 reps Pullups

20 reps Pushups

30 reps Situps

40 reps Squats

Cool Down

Focused Stretching

"Around The World" WOD

Strength

5x5 Push Press @135/115lbs

WOD

"Rotate every 2 minutes for a total of 12 minutes."

Deadlifts @135/115lbs

Box Jumps @24/22"

Russian Kettle Bell Swings

Power Cleans @135/115lbs

Up-Downs

Dumb Bell Thrusters @35/20lbs

Cash Out

10 Reverse Burpees

15 Dive Bomber Pushups

20 Side to Sides

Rich Froning 14.4

"Hit It Hard" WOD

Partner Warmup-2 Rounds

Row 250m

Burpees

"Partner #1 Rows while Partner #2 does Burpees"

WOD

5 min AMRAP

10 Kettlebell Thrusters

10 Punch Combos (1,2,1,2)

10 Toes to Bar

Cash Out

1 min Frog Jumps

1 min Box Jumps

1 min Squat Thrusts

1 min Ball Slams

"Hoppin Hurdles" WOD

Strength

Partner Warmup

Row

5x5 Snatch Grip Deadlifts @205/155lbs

"While Partner #1 Rows, Partner #2 will Deadlift."

METCON

10 min AMRAP

"Hurdle Hops"

Arrange 4-5 Hurdles or similar items in a row spaced evenly enough to hop easily over.

On GO:

--Sprawl

--Left High Kick

--Jump Hurdles

--Sprawl

--Right High Kick

That will complete "1" Round.  Complete As Many Rounds As Possible in 10 min.

Cash Out

30 Hand Release Push ups

25 Hip Extensions 

"The Jaybird" WOD

Warmup

30 Air Squats

10 Knees to Elbows

30 KettleBell Swings @16/12kgs

WOD

3 Rounds for Time; Rotate every minute

Burpees

Power Snatch @75/55lbs

Box Jumps

Thrusters @75/55lbs

Chest to Bar Pullups

""1 minute rest between rounds""

Post WOD

75 Situps

100 Crunches

50 Leg Raises

65 sec Plank

"Still Swinging fro the Sky" WOD

Warmup

30 "4 Count" Jumping Jacks

15 Push Press @95/55lbs

WOD

4 Rounds for Time:

30 Kettle Bell Swings @16/12kgs

10 Toes to Bar

Cash Out

Row--60 Calories

25 GHD Situps

Open Announcement 14.4: Seattle

CrossFit Games Update: March 20, 2014

Video Submission Demo: Open Workout 14.4

300 Kettle Bell Swing Challenge

Here we go Ladies and Gentlemen!!  

For the next 30 Days, I challenge you all to complete "300" Kettlebell Swings a day.  YES, 300.  Yes it will be challenging.  To achieve such a grueling task, you must plot out a routine to make it feasible.  

I recommend 30 reps 10 times in the day.  There is no set way to perform this but to do it.  What ever is easier for you.  I will be doing the 30 reps for 10 sets throughout my day.

Also, starting today, record your current weight, day 15 and then again day 30.  Let's see if this makes a difference?

Your diet is important as well.  Like with any regiment, no matter if you lift all the weight in the gym and run 10 miles a day.  If you aren't mindful of what and how you eat, all that hard work is for nothing.  I recently found an APP on iPad called "Lose It".  It keeps track of everything you do.  You start by building a profile and choosing a goal weight for instance.  You then keep track of all you eat and do as far as exercise and it gives you calorie count for each day, and based on that, how long it should take to reach your goal.  Try it, who knows, might be a good tool for you?

So here we go my friends, 300 Kettelbell Swings a day for 30 Days.  Are you crazy enough to do it?  I am!  Stay Fit.

By: Bull Brumels

Snatch Practice with Dan Bailey

"Throw Some Snatch" WOD

Strength

Snatch 2-1-1-1-1

Clean and Jerk 2-1-1-1-1

WOD

10 Rounds EMOM

1 Hang Power Snatch

1 Power Snatch

1 Over Head Squat

Cash Out

20 Tire Flips

"Grin and Bear It" WOD

Bear Complex

5 Rounds of 7 Reps Each of 135/95lbs

Power Cleans

Front Squat

Push Press

Back Squat

Push Press

Endurance WOD

Run 800m

25 Air Squats

Run 800m

25 Side to Sides

Run 800m

25 Plate Push Press @45/25lb plate

Run 800m

25 Squat Thrusts

Cash Out

20 GHD Situps

20 Hip Extensions 

"Still Throwin Blows" WOD

Warmup

5 reps Knees to Elbows

10 reps Box Jumps

15 reps Clapping Pushups

20 Air Squats

Pyramid WOD

2 Rounds

Row 500m

5 Dive Bomber Pushups

10 (R) Jumping Front Kicks

15 Side to Sides

20 Jab/Cross Combos

25 Burpees

20 Jab/Cross Combos

15 Side to Sides

10 (L) Jumping Front Kicks

5 Dive Bomber Pushups

Row 500m

Cash Out

Run 800m

10 Toes to Bar

"MMA" WOD

Warmup

20 Side to Sides

25 "4 Count" Jumping Jacks

WOD

3 rounds

25 Jab/Cross Combos

25 Butterfly Ab Mat Situps

25 L/R Roundhouse Kicks

25 Kettlebell Sumo Deadlift High Pulls

Post WOD

1 min Wall Sit

1 min Burpees

1 min Jump Squats

1 min Wall Ball Shots

"Squatastic" WOD

Strength

5x2 Back Squats @83% MaxRep

Skill

Power Clean Progression

WOD

8 min AMRAP

5 reps Power Cleans @135/95lbs

10 reps Wall Ball Shots @20/14lbs

Cash Out

2 rounds

15 GHD Situps

10 Hip Extensions

Rest Day

"Lumberjack 20" WOD

Warmup

Walking Lunges

Jump Rope

METCON

For Time:

20 Deadlifts @275/185lbs

Run 400m

20 Kettlebell Swings

Run 400m

20 Overhead Squats @115/85lbs

Run 400m

20 Burpees

Run 400m

20 Pullups

Run 400m

20 Box Jumps

Run 400m

20 Dumbbell Squat Cleans @45/30lbs

Run 400m

"Fran" WOD

Skill

2 Rounds

5-10 Wall Climbs

WOD

21-15-9

Thrusters @95/65lbs

Pullups

Cool Down

EMOM 5 min

12 reps Russian Kettlebell Swings (You choose weight)

The Unwritten Rules of Crossfit--By:Boxlife Team

1. Be honest. No rep your no reps. Though the score’s on the board, you’re really only competing against yourself.
 
2. Give your best every day, and know that your best will change from day to day.
 
3. Don’t be an ass.
 
4. Motivate your fellow athlete. Everyone needs help sometimes.
 
5. Be social. Introduce yourself to the newbie. Make a new friend.
 
6. Check your ego at the door (and scale when necessary, the wod is usually harder than it looks).
 
7. Work on your weaknesses; skills need your undivided attention.
 
8. Be patient with your progress, some things take time.
 
9. Have fun!
 
10. Put your equipment away (where you found it). No, the 25lb kettlebell doesn’t go with the 75lb kettlebells.
 
11. Eat right, whatever that means to you. Spend the money and the time getting it right.
 
12. Don’t avoid WODs because you don’t like them. Most of the time, that’s exactly what you need.

"NEBO" WOD

Strength

Hang Snatch 1-1-1-1-1-1-1-1-1-1 @75/55lbs

WOD

EMOM 10 min AMRAP

Hang Knee Raises

Clean and Jerk @75/55lbs

Box Jumps

Wall Ball Shots

Grasshopers

Cash Out

27 Burpees

"Kill Them Legs" WOD

Warmup

3x15 Wall Squat

3x15 Air Squat

3x10 Goblet Squat

Partner WOD

3 Rounds for Time:

250m Row

Kettlebell Rack Hold

"While Partner #1 Rows, Partner #2 will hold 2 Kettlebells in the Rack position."

Cool Down

4x30/30 Frog Jump

4x30/30 Push Press @45/25lb Bar

4x30/30 Split Jump

2x1 min Plank

"Battle Baron" WOD

WARMUP

While playing "Bring Sally Up" song.

Pushups

METCON

20 min AMRAP

Run 400m

20 Russian Kettelbell Swings

20 Med Ball Cleans

CASH OUT

30 Burpees

"Stacked Ladder" WOD

Dedicated to my Homie Austin Stack, good friend and awesome Crossfit Athlete and Coach.  Thanks for all the help and advice bro.

Warmup

25 Supermans

25 Burpee Broad Jumps

25 Hand Release Pushups

WOD

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Deadlifts @165/115lbs

Burpees

Post WOD

10 Chest to Bar Pullups

20 Kettlebell Squats

Video Submission Demo: Open Workout 14.2

Open Workout 14.2 Standards

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 rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN - includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment:
• Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Video Submission Standards

Click here to see an example of a valid video submission.
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout is being reached on the overhead squats and the chest can be seen touching the bar on the pull-ups.

REST DAY

"Barbell Hell" WOD

WOD

15 min AMRAP

2 min Snatch

2 min Thruster

2 min Power Clean

2 min Front Squat

2 min Back Squat

1 min Snatch

1 min Thruster

1 min Power Clean

1 min Front Squat

1 min Back Squat

"All lifts are scalable but Prescribed Weight is 135/95lbs.  Remember only the Snatch and Power Clean is a touch and go exercise.  No rest between exercises also."