A) Front Squat - 2 second pause at bottom (no bounce out) - Heavy 2
B) Pendlay Rows - 3 x 5 - 60 seconds Rest
C) 4 rds of:
10 Front Squat (185#/ 125#) - pick up from floor
20 Pull ups
300m Row
REST Exactly 3 minutes
D) Max Rep Muscle Ups in 1 minute
Pendlay Row DEMO
Post Scores to Comments
July 31, 2012
July 30, 2012
WOD Monday 7/30/12
AM
A) Hang Power Clean - Heavy Single
B) 4 Handstand Push up (4" Deficit)
12 Hang Power Clean (185/ 125)
8 HSPU
8 HPC
12 HSPU
4 HPC
150 Double Unders
12 HSPU
4 HPC
8 HSPU
8 HPC
4 HSPU
12 HPC
PM
Snatch Pull + Snatch - Heavy Single
Post Scores to Comments
A) Hang Power Clean - Heavy Single
B) 4 Handstand Push up (4" Deficit)
12 Hang Power Clean (185/ 125)
8 HSPU
8 HPC
12 HSPU
4 HPC
150 Double Unders
12 HSPU
4 HPC
8 HSPU
8 HPC
4 HSPU
12 HPC
PM
Snatch Pull + Snatch - Heavy Single
Post Scores to Comments
July 29, 2012
WOD Saturday 7/28/12
A) Every Minute, On the Minute perform 2 Squat Cleans:
Minutes 1-4: 80% of 1 Rep Max
Minutes 5-8: 85% of 1RM
Minutes 9-12: 90% of 1RM
B) 3 rds of:
60 seconds of Max Rep Shoulder to Overhead (75% of 1 Rep Max)
3 Minutes Rest
C) 6 Sets of Back Squats:
Set 1: 5 Reps @ 80% of 1 RM
Set 2: 3 Reps @ 85% of 1RM
Set 3: 1 Rep @ 90% of 1RM
Sets 4-6: 10 Reps @ 65-75% 1RM
*Rest Exactly 2 minutes between efforts
Post Scores to Comments
Minutes 1-4: 80% of 1 Rep Max
Minutes 5-8: 85% of 1RM
Minutes 9-12: 90% of 1RM
B) 3 rds of:
60 seconds of Max Rep Shoulder to Overhead (75% of 1 Rep Max)
3 Minutes Rest
C) 6 Sets of Back Squats:
Set 1: 5 Reps @ 80% of 1 RM
Set 2: 3 Reps @ 85% of 1RM
Set 3: 1 Rep @ 90% of 1RM
Sets 4-6: 10 Reps @ 65-75% 1RM
*Rest Exactly 2 minutes between efforts
Post Scores to Comments
WOD Friday 7/27/12
AM
A) 5 rds of:
Max Effort Weighted Strict Pull ups (25#/ 15#)
B) 5 x 50 ft Handstand Walk
C) 2 Rope Climb
20 KB Swing (70#/ 53#)
20 Handstand Push up
4 Rope Climb
15 KB Swing
15 Handstand Push up
6 Rope Climb
10 KB Swing
10 Handstand Push up
PM
14 x 1 Power Snatch - 45 second Rest
Post Scores to Comments
A) 5 rds of:
Max Effort Weighted Strict Pull ups (25#/ 15#)
B) 5 x 50 ft Handstand Walk
C) 2 Rope Climb
20 KB Swing (70#/ 53#)
20 Handstand Push up
4 Rope Climb
15 KB Swing
15 Handstand Push up
6 Rope Climb
10 KB Swing
10 Handstand Push up
PM
14 x 1 Power Snatch - 45 second Rest
Post Scores to Comments
July 27, 2012
July 26, 2012
July 25, 2012
WOD Wednesday 7/25/12
AM
A) Banded Deadlift - 15 x 1 - 65% Bar Weight + 25% Band Tension
- Rest exactly 30 seconds between lifts
- Percentages off 1 rep Max
- Focus on speed through the movement
B) 5 Rounds of:
Max Effort Weighted Dips (25#/ 15#)
60 seconds Rest
C) Yoke Carry - 50 feet - Heavy as possible
D) 3 rounds of:
100 ft Yoke Carry (475#/ 325#)
15 Toes to Bar
100 ft Farmers Carry (165#/ 115#)
15 Toes to Bar
100 ft Yoke Carry
15 Toes to Bar
PM
A) Snatch off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
B) Clean off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
625# Yoke Carry w David Charbonneau
WOD DEMO w Christina Gloger
Snatch off the High Blocks w David Charbonneau
Clean off the High Blocks w Ron Yellin
Post Scores to Comments
A) Banded Deadlift - 15 x 1 - 65% Bar Weight + 25% Band Tension
- Rest exactly 30 seconds between lifts
- Percentages off 1 rep Max
- Focus on speed through the movement
B) 5 Rounds of:
Max Effort Weighted Dips (25#/ 15#)
60 seconds Rest
C) Yoke Carry - 50 feet - Heavy as possible
D) 3 rounds of:
100 ft Yoke Carry (475#/ 325#)
15 Toes to Bar
100 ft Farmers Carry (165#/ 115#)
15 Toes to Bar
100 ft Yoke Carry
15 Toes to Bar
PM
A) Snatch off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
B) Clean off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
625# Yoke Carry w David Charbonneau
WOD DEMO w Christina Gloger
Snatch off the High Blocks w David Charbonneau
Clean off the High Blocks w Ron Yellin
Post Scores to Comments
July 24, 2012
WOD Tuesday 7/24/12
A) Front Squat - 5 x 2 @ 90% of 1 rep max
B) Bench Press - Max Reps @ 225#/ 155#
C) 500m Row
50 Pull ups
100 Double Unders
25 Handstand Push ups
100 Double Unders
50 Wallballs
100 Double Unders
15 Muscle Ups
REST EXACTLY 5 minutes
D) Tabata Row
- 20 seconds of work/ 10 seconds of rest - 8 rounds
- Score is total rolling meters
REST EXACTLY 1 minute
E) 2 minutes of Burpees for max reps
Post Scores to Comments
B) Bench Press - Max Reps @ 225#/ 155#
C) 500m Row
50 Pull ups
100 Double Unders
25 Handstand Push ups
100 Double Unders
50 Wallballs
100 Double Unders
15 Muscle Ups
REST EXACTLY 5 minutes
D) Tabata Row
- 20 seconds of work/ 10 seconds of rest - 8 rounds
- Score is total rolling meters
REST EXACTLY 1 minute
E) 2 minutes of Burpees for max reps
Post Scores to Comments
July 23, 2012
WOD Monday 7/23/12
AM
A) Strict Press - Tempo: 5 seconds up, 5 second hold at the top, down quickly, and no pause at the bottom
- 5 x 2 - HEAVY sets
B) 7 rounds of:
200m run
5 Hang Squat Snatch (155#/ 105#)
1:1 Work : Rest Ratio
C) 5 X 10 Box Jumps
- Rest about 30 seconds between sets. Work on speed.
PM
Snatch: 3 x 1 @ 75%, 1 x 1 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, 2 x 1 @ 85%, 2 x 1 @ 80%
- rest 60 seconds between efforts
WOD A DEMO w Ron Yellin
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger
Post Scores to Comments
A) Strict Press - Tempo: 5 seconds up, 5 second hold at the top, down quickly, and no pause at the bottom
- 5 x 2 - HEAVY sets
B) 7 rounds of:
200m run
5 Hang Squat Snatch (155#/ 105#)
1:1 Work : Rest Ratio
C) 5 X 10 Box Jumps
- Rest about 30 seconds between sets. Work on speed.
PM
Snatch: 3 x 1 @ 75%, 1 x 1 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, 2 x 1 @ 85%, 2 x 1 @ 80%
- rest 60 seconds between efforts
WOD A DEMO w Ron Yellin
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger
Post Scores to Comments
July 22, 2012
WOD Saturday 7/21/12
Sorry this is a day late ...
A) Clean Ladder fro 2012 CrossFit Games
- 1 Clean Rep every 30 seconds with progressively heavier barbells
- Partial pounds will counted for every deadlift completed after a failed clean
- Mens Weights: 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385
- Womens Weights: 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235
B) 3 rounds of:
90 seconds of Paralette HSPU
30 seconds of Rest
90 seconds of Rope Climb
30 seconds of Rest
C) Every Minute, On The Minute for 10 minutes:
First 5 minutes: 1 Rep Back Squat @ 90% of 1 Rep Max
Last 5 minutes: 3 Rep Back Squat @ 80% of 1 Rep Max
Post Scores to Comments
A) Clean Ladder fro 2012 CrossFit Games
- 1 Clean Rep every 30 seconds with progressively heavier barbells
- Partial pounds will counted for every deadlift completed after a failed clean
- Mens Weights: 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385
- Womens Weights: 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235
B) 3 rounds of:
90 seconds of Paralette HSPU
30 seconds of Rest
90 seconds of Rope Climb
30 seconds of Rest
C) Every Minute, On The Minute for 10 minutes:
First 5 minutes: 1 Rep Back Squat @ 90% of 1 Rep Max
Last 5 minutes: 3 Rep Back Squat @ 80% of 1 Rep Max
Post Scores to Comments
July 20, 2012
WOD Friday 7/20/12
A) Overhead Squat - Work up to 80% of your Max
B) 10 Overhead Squats (155#/ 105#)
10 Box Jump Overs
10 Fat Bar Thrusters (135#/ 95#)
10 Power Cleans (205#/ 125#)
10 Toes to Bar
10 Burpee Muscle Ups
10 Toes to Bar
10 Power Cleans
10 Fat Bar Thrusters
10 Box Jump Overs
10 Overhead Squats
C) 4 rounds of:
Max Effort Strict Pull ups
45 seconds Rest
If you missed it, check out WOD B from the CrossFit Games this past weekend here
Post Scores to Comments
B) 10 Overhead Squats (155#/ 105#)
10 Box Jump Overs
10 Fat Bar Thrusters (135#/ 95#)
10 Power Cleans (205#/ 125#)
10 Toes to Bar
10 Burpee Muscle Ups
10 Toes to Bar
10 Power Cleans
10 Fat Bar Thrusters
10 Box Jump Overs
10 Overhead Squats
C) 4 rounds of:
Max Effort Strict Pull ups
45 seconds Rest
If you missed it, check out WOD B from the CrossFit Games this past weekend here
Post Scores to Comments
WOD Thursday 7/19/12
AM
A) Push Press - Heavy 5
B) 3 rounds of:
8 Split Snatches (115#/ 75#), alternate legs
7 Bar Muscle Ups
400m run
C) 4 rounds of:
Max Effort Strict Handstand Push ups
45 seconds Rest
*If you can do at least 15 strict HSPU, wear a vest
PM
3 Position Pause + High Hang Snatch - 10 x 1
Post Scores to Comments
A) Push Press - Heavy 5
B) 3 rounds of:
8 Split Snatches (115#/ 75#), alternate legs
7 Bar Muscle Ups
400m run
C) 4 rounds of:
Max Effort Strict Handstand Push ups
45 seconds Rest
*If you can do at least 15 strict HSPU, wear a vest
PM
3 Position Pause + High Hang Snatch - 10 x 1
Post Scores to Comments
July 19, 2012
July 18, 2012
July 17, 2012
Army of Awesome - Member Highlight
I'd like everyone to meet Rivka "The Queen of The Rack" Berger. Over the past month, Rivka has solidified her Certification in Awesomeness, putting in the work that most can't even imagine doing. She's been throwing up some crazy numbers, hitting multiple new personal records including a 225lb back squat and an ever so awesome 320lb deadlift. Not content with just getting stronger, Rivka is also currently training to run the Rock and Roll marathon in December. This athlete is living proof that what you put in is what you get out.
Thank you Rivka for being awesome and keep up the good work.
If anyone in the Army of Awesome feels they should be highlighted for their Awesome performances or transformations, then shoot us an email or message on Facebook.
As always, stay Awesome...
Juice out.
WOD Tuesday 7/17/12
AM
A) Turkish Get Up - Heavy Single (Each Arm)
B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
12 Deadlifts (315#/ 205#)
100 ft Farmers Carry
9 Deadlifts
50 ft Farmers Carry
6 Deadlifts
*Farmers Carry must be done with Barbells. No Farmers Handles.
C) Tabata KB swings (53#/ 35#)
* 8 rounds, 20 seconds of work, 10 seconds of rest
PM
Every Minute, On The Minute for 12 Minutes:
First 5 Minutes: 5 Hang Power Cleans
Next 4 Minutes: 3 Power Cleans
Last 3 Minutes: 1 Squat Clean
155# Turkish Get Up w David Charbonneau
PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)
Post Scores to Comments
A) Turkish Get Up - Heavy Single (Each Arm)
B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
12 Deadlifts (315#/ 205#)
100 ft Farmers Carry
9 Deadlifts
50 ft Farmers Carry
6 Deadlifts
*Farmers Carry must be done with Barbells. No Farmers Handles.
C) Tabata KB swings (53#/ 35#)
* 8 rounds, 20 seconds of work, 10 seconds of rest
PM
Every Minute, On The Minute for 12 Minutes:
First 5 Minutes: 5 Hang Power Cleans
Next 4 Minutes: 3 Power Cleans
Last 3 Minutes: 1 Squat Clean
155# Turkish Get Up w David Charbonneau
PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)
Post Scores to Comments
July 16, 2012
WOD Monday 7/16/12
A) Front Squat - Heavy 5
B) 800m Run, then:
3 rounds of:
25 Pull ups
25 Box Jumps
25 Burpees, then:
1000m Row
Post Scores to Comments
July 15, 2012
Daily Dose of Awesomeness
"ZOMFG, did you see that P90X/Insanity/Stupid new fitnessfad was on espn"
(Juice original)
WOD Sunday 7/15/12
AM
A) Bench Press - Heavy 5
B) Snatch Deadlift + Snatch Pull + Hang Snatch - Heavy Single
C) AMRAP 12 of:
4 Hang Snatch (165#/ 110#)
12 Handstand Pushup
6 Muscle up
40 Double Unders
PM
A) Every 30 seconds, for 5 minutes:
1 HEAVY Power Clean
B) Skills:
- Max Distance Sandbag Toss (2 attempts)
- Max Distance GHD Med Ball Toss (6#) (2 attempts)
- Max Distance Broad Jump (2 attempts)
- 3 Cone Drill (2 attempts)
- Max Time Legless Rope Hold
Post Scores to Comments
A) Bench Press - Heavy 5
B) Snatch Deadlift + Snatch Pull + Hang Snatch - Heavy Single
C) AMRAP 12 of:
4 Hang Snatch (165#/ 110#)
12 Handstand Pushup
6 Muscle up
40 Double Unders
PM
A) Every 30 seconds, for 5 minutes:
1 HEAVY Power Clean
B) Skills:
- Max Distance Sandbag Toss (2 attempts)
- Max Distance GHD Med Ball Toss (6#) (2 attempts)
- Max Distance Broad Jump (2 attempts)
- 3 Cone Drill (2 attempts)
- Max Time Legless Rope Hold
Post Scores to Comments
July 13, 2012
WOD Friday 7/13/12
AM
A) Back Squat - Heavy Triple
B) AMRAP 2 of:
Muscle Ups
C) 3 rounds of:
20 Wall balls
40 ft Overhead Walking Lunge (135#/ 95#)
PM
Clean Pull + Hang Clean - 7 x 1
405# Back Squat Triple w David Charbonneau
WOD C DEMO w Ron Yellin, David Charbonneau, Christina Gloger, and Tommy Herrick (Left to Right)
300# Clean Pull + Hang Clean w Ron Yellin
315# Clean Pull + Hang Clean w David Charbonneau
Post Scores to Comments
A) Back Squat - Heavy Triple
B) AMRAP 2 of:
Muscle Ups
C) 3 rounds of:
20 Wall balls
40 ft Overhead Walking Lunge (135#/ 95#)
PM
Clean Pull + Hang Clean - 7 x 1
405# Back Squat Triple w David Charbonneau
WOD C DEMO w Ron Yellin, David Charbonneau, Christina Gloger, and Tommy Herrick (Left to Right)
300# Clean Pull + Hang Clean w Ron Yellin
315# Clean Pull + Hang Clean w David Charbonneau
Post Scores to Comments
July 12, 2012
WOD Thursday 7/12/12
A) Snatch - Heavy Single
B) 10 Deadlift (345#/ 225#)
20 Pull ups
30 Box Jumps
40 KB Swings (70#/ 53#)
50 Double Unders
40 KB Swings
30 Box Jumps
20 Pull ups
10 Deadlift
*Post Scores to Comments
B) 10 Deadlift (345#/ 225#)
20 Pull ups
30 Box Jumps
40 KB Swings (70#/ 53#)
50 Double Unders
40 KB Swings
30 Box Jumps
20 Pull ups
10 Deadlift
*Post Scores to Comments
July 11, 2012
WOD Wednesday 7/11/12
To celebrate the start of the 2012 CrossFit Games, we are doing modified versions of the Masters WODs this cycle. And by modified, I mean much heavier. Workout B and the PM Workout are Certified Awesome versions of two of the Friday WODs for the Masters.
AM
A) Front Squat - Heavy Single
B) 4 rounds of:
2 Rope Climbs
1 Shuttle Run (50m total)
5 Front Squat (245#/ 155#)
1 Shuttle Run
PM
1 K Row
30 Power Cleans (185#/ 125#)
50 Burpees
WOD B DEMO w David Charbonneau, Christina Gloger, and Ron Yellin (Clockwise from top left)
Post Scores to Comments
AM
A) Front Squat - Heavy Single
B) 4 rounds of:
2 Rope Climbs
1 Shuttle Run (50m total)
5 Front Squat (245#/ 155#)
1 Shuttle Run
PM
1 K Row
30 Power Cleans (185#/ 125#)
50 Burpees
WOD B DEMO w David Charbonneau, Christina Gloger, and Ron Yellin (Clockwise from top left)
Post Scores to Comments
July 9, 2012
WOD Monday 7/9/12
AM
A) Snatch - Heavy Single
B) Clean - Heavy Single
C) 500m Row
40 Double Unders
30 Ring Dips
20 Overhead Walking Lunge Steps (45#/ 25#)
10 Double KB Swings (2 53#/35# KBs) *Swing to eye level
5 Rope Climb
10 Double KB Swings
20 Overhead Walking Lunge Steps
30 Ring Dips
40 Double Unders
500m Row
PM
A) Strict Press - Heavy Single
B) Push Press - Heavy Triple
C) Push Jerk - Heavy 5
Post Scores to Comments
A) Snatch - Heavy Single
B) Clean - Heavy Single
C) 500m Row
40 Double Unders
30 Ring Dips
20 Overhead Walking Lunge Steps (45#/ 25#)
10 Double KB Swings (2 53#/35# KBs) *Swing to eye level
5 Rope Climb
10 Double KB Swings
20 Overhead Walking Lunge Steps
30 Ring Dips
40 Double Unders
500m Row
PM
A) Strict Press - Heavy Single
B) Push Press - Heavy Triple
C) Push Jerk - Heavy 5
Post Scores to Comments
July 8, 2012
Daily Dose of Awesomeness
If you cannot name this man, please mail us back your Army of Awesome decoder ring because your Certification in Awesomeness just expired.
P.S And we hate you.
WOD Sunday 7/8/12
A) MAX Deadlift
B) 3 rounds of:
400m Run
20 Handstand Pushups
10 Deadlifts (315#/ 205#)
Post Scores to Comments
B) 3 rounds of:
400m Run
20 Handstand Pushups
10 Deadlifts (315#/ 205#)
Post Scores to Comments
July 6, 2012
WOD Friday 7/6/12
AM
A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
Post Scores to Comments
A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
Post Scores to Comments
July 5, 2012
WOD Wednesday 7/4/12
Sorry for the late post. Holiday distractions.
A) Rack Jerk - Heavy Single
B) 3 rounds of:
10 Shoulder to Overhead (135#/ 95#)
10 Box Jump (30"/ 24")
5 Shoulder to Overhead (155#/ 105#)
5 Box Jump (38"/ 30")
C) Strict Muscle up work
Post Scores to Comments
A) Rack Jerk - Heavy Single
B) 3 rounds of:
10 Shoulder to Overhead (135#/ 95#)
10 Box Jump (30"/ 24")
5 Shoulder to Overhead (155#/ 105#)
5 Box Jump (38"/ 30")
C) Strict Muscle up work
Post Scores to Comments
July 3, 2012
WOD Tuesday 7/3/12
A) Back Squat - Heavy Single
B) AMRAP 20 of:
20 Wallball
20 Pull up
20 ft Handstand Walk
2 Rope Climb
C) 3 rounds of:
50m Farmers Carry (100# DBs/ 70# DBs)
1 minute Rest
Post Scores to Comments
July 2, 2012
WOD Monday 7/2/12
AM
A) Squat Clean - Heavy Single
B) "KING KONG"
3 rounds of:
1 Deadlift (455#/ 300#)
2 Muscle ups
3 Squat Cleans (250#/ 165#)
4 Handstand Push ups
PM
A) Dead Hang Snatch - Heavy 2
*Only upward movement should be a shrug. Should focus on dropping under the bar.
B) Snatch Off the Blocks - Heavy Single (Set Blocks to High Hang)
King Kong Demo w/ David Charbonneau
Dead Hang Snatch/ Tall Snatch
Post Scores to Comments
A) Squat Clean - Heavy Single
B) "KING KONG"
3 rounds of:
1 Deadlift (455#/ 300#)
2 Muscle ups
3 Squat Cleans (250#/ 165#)
4 Handstand Push ups
PM
A) Dead Hang Snatch - Heavy 2
*Only upward movement should be a shrug. Should focus on dropping under the bar.
B) Snatch Off the Blocks - Heavy Single (Set Blocks to High Hang)
King Kong Demo w/ David Charbonneau
Dead Hang Snatch/ Tall Snatch
Post Scores to Comments
July 1, 2012
Subscribe to:
Posts (Atom)