WOD Wednesday 2/15/12

Strength:

   OFF

Conditioning:

   Final Event of 2012 Frostbite this past weekend

   Every minute, you must Deadlift the barbell and then complete 5 reps of the following complex: Hang Power Clean, Shoulder to Overhead, and Back Squat. Once the bar is lifted from the ground, if it touches the ground or passes below your knee before the complex is completed 5 times then you are disqualified. You are also out if you do not complete the allotted number of reps within the minute. Upon completing the complex 5 times, you may use the reminder of the minute to rest.

115# for men/ 85# for women

Intermediate: 95#/ 65#

Beginner: 65#/ 45#


*Cap the Workout at 30 minutes if you still have yet to fail by then


WOD DEMO w Joseph Arias




Post Rounds Completed to Comments

WOD Tuesday 2/14/12

Strength:

   Shoulder Press 5-5-5-5-5

Conditioning:

   Event 3 from the 2012 Frostbite this past weekend:

   As Many Rounds As Possible (AMRAP) in 10 minutes of:
       20 UNBROKEN Double Unders
       25 Dumbbell Ground to Overhead (40#/ 25#)
       30 Burpees with a jump over a parallette

       *Double unders must be done consecutively
       *Ground to Overhead can be done with either hand. You can switch hands as many times as you want


   Intermediate:
   AMRAP 10 minutes of:
       60 Single Unders
       25 Dumbbell Ground to Overhead (25#/ 15#)
       30 Burpees with a step over a parallette


WOD DEMO w Joseph Arias and Elie Zeitlin





Post Rounds and Reps to Comments

WOD Monday 2/13/12

Strength:

   OFF

Conditioning:

   Event 1 and 2 from Frostbite 2012

   With a continuous running clock:
       2 min of Rowing for Max Calories
       3 min of Front Squat for Max Reps (155#/ 105#)
       2 min of Rowing for Max Calories

       *Your score is the Total Calories Rowed and Total Reps Completed of Front Squat


   Intermediate: Front Squat (95#/ 65#)

   Beginner: 65#/ 45#

   Novice: Air Squats



WOD DEMO w Joseph Arias and Elie Zeitlin and the 2012 Frostbite




Post Scores to Comments

Certified Awesome Gets Frostbitten

Tomorrow Certified Awesome will be at Crossfit LIC for the 2012 Frostbite competition.  As if doing these workouts aren't punishment enough, all athletes will have to perform outside and endure the cold and wind as well.  As of right now snow is in the forecast, which is fitting.  Representing CAA will be Joseph Arias and Elie Zeitlin.

The Workouts
“Thin Ice” + “Frost Squat” (Workout 1 + 2)

AMRAP 2 minutes for max calories on rower
AMRAP 3 minutes Front Squats @ 155/105 ( scaled – 95/65)
AMRAP 2 minutes for max calories on rower

Total calories rowed will be the score for Workout 1
Total reps on the Front Squat will be the score for Workout 2

“The Human Snowflake” (Workout 3)

AMRAP 10 minutes:
20 UNBROKEN double unders ( scaled – 60 singles)
25 Ground to overhead with 1 Dumbbell 40/25 ( scaled – 25/15)
30 burpees with jump over parallette (step overs)

“Polar Bear Complex” (Workout 4)

To be announced!

Whats my prediction for tomorrow?...

Workouts start at 9am so come cheer on your team from your favorite blog if you have nothing better to do.