WOD 3.11.13

Reebok CrossFit Games Open WOD 13.1 from Alex Dichter on Vimeo.

Reebok CrossFit Games Open WOD 13.1

SKILL:

1a) Ring dips: 3 x 10
1b) Plank holds: 3 x ME
1c) Double-unders: 3 x 25


CONDITIONING:

3 rounds:

10 Pull-ups
20 Push-ups
30 Sit-ups
50 Squats

-then (no rest)

60 Double-unders

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WOD 3.8.13

5 rounds for total working time:

100m shuttle run (10m increments)
7 Power snatches, 135/95, 95/65, 65/45
7 Muscle-ups
-rest 1:30

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WOD 3.7.13

Some front squat motivation courtesy of Klokov!

STRENGTH:

Front Squat: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%,  5 @ 85%


CONDITIONING:
From CrossFit mainsite 130215

7 rounds:

7 Push Jerks, 155/105, 105/75, 75/55
7 CTB Pull-ups
7 Burpees

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WOD 3.6.13

If you think the strict pull-ups and strict weighted pull-ups are hard, check these guys out!

SKILL:

1a) GHD sit-ups: 3 x 15
1b) Strict Pull-ups: 3 x ME (if you have about 10 strict pull-ups, do ME weighted strict pull-ups)
1c) Superman holds: 3 x 1:00 DEMO
-rest 1:00


CONDITIONING:

5 rounds for totat working time:

5 Deadlifts, 185/135, 135/95, 95/65
10 KBS, 24/16kg, 16/12kg
15 Box jumps, 24/20"

Post strict/weight for pull-ups and time to comments.

WOD 3.5.13

Some handstand push-up help from some of CrossFit's top athletes

STRENGTH:

Clean: 3 @ 55%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 85%
Push Jerk: 5 @ 55%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 85%


CONDITIONING:

21-15-9:

Power clean, 135/95, 95/65, 65/45
HSPU

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WOD 3.4.13

Getting lots of ring dip practice!!!

SKILL:

1a) Double-unders: 3 x 1:30
1b) GH Raise: 3 x 15


CONDITIONING:

For time:

10-9-8-7-6-5-4-3-2-1 reps of:
Ring Dips

10-20-30-40-50-60-70-80-90-100 reps of:

Double-unders

*The format for this WOD is as follows. Perform 10 ring dips, then 10 double-unders, 9 ring dips, then 20 double-unders, etc... The 10 round will consist of 1 ring dip and 100 double-unders.

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WOD 3.1.13

Christina and Jon gettin' rope climby!!!

21-15-9 reps for time:

Thrusters, 95/65, 65/45, 45/35
Burpee box jumps, 24/20"

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