CrossFit Games WODs begin tomorrow.

If you are competing in the open, scale this back.  Do the strength WOD and 2 rounds of Fluffy Barbara with just bodyweight.

CrossFit WOD

Fluffy Barbara

3 Rounds of:

10 Strict Pull-ups (no kipping)
15 Weighted Push-ups 25#/45#
20 Sit-ups
25 Goblet Squats 35#53#

Strength WOD

Either before or after the CrossFit WOD do:

3×5 Sets of Overhead Squats with light weight

3-3-3 Overhead Squats with a weight you can manage perfect form

Laissez les bons temps rouler!

CrossFit WOD

As many rounds as possible in 15 mins of:

5 Dips
50 Jump Rope (Singles) Post total rounds.

Strength WOD

Push Press 3-3-3

All political races should be decided this way!

CrossFit WOD

5 Rounds of:

3 Front Squats (85-90% of 3 rep max)
10 Pull-ups
10 Tire Sledgehammers

Strength WOD

3-3-3 Back Squats

Power Hour

5×5 Shoulder Press

CrossFit WOD

3 rounds of:

20 seconds Handstand Pushups
20 second Handstand hold

30 seconds Air Squats
30 seconds Phantom Wall Sit

40 seconds Ring Push-ups
40 second plank hold
(1st Round left side, 2nd round right side, 3rd round front on both elbows)

 CrossFit WOD

Share the Tabata Love

For each exercise, do 8 sets of :20 on, :20 off
(one person rests while the other moves)
Thrusters (65/95#)
Box Jumps (20/24 in.)
Overhead Squats (65/95#) 
Pull-ups (65/95#)

How did your grandpa celebrate Valentine's Day?

CrossFit WOD

Share the Love!

With a partner do:

20 Cleans (95/135)
2000 meter Row 
(you can only row while your partner does a static deadlift hold with their clean bar)
50 Dips
(you can only dip while your partner holds a plank position)

Record your time and combined age

Rule #1:  Always look good
Rule #2: Always know what you are doing
Rule #3: If you forget rule #2, continue to look good 

CrossFit WOD

Partner Medball Midline Extravaganza

As many rounds as possible in 15 mins of:

14/20# Medball

20 Up And Over (Medball Thruster Over Pullup bar)
20 Burpee Medball Passes
20 Seated medball twists
20 Med Ball Situp Passes

Strength Work

5-5-5 Sumo Deadlift High-Pull

Coe

Ten rounds for time of:

10 Thrusters (95#)
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

CrossFit WOD

Rowing Michael

Compare to 11 May 2011

  3 rounds for time of:

1000 m Row
50 ABMAT Sit-ups
50 Back Extensions

Hour of Power

20 Rep Max Back Squat
compare to 25 April 2011

“Dirty Thirty”

For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders