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AM
A) Every Minute, On the Minute for 7 minutes perform:
2 Snatches @ 85%
Rest 2 minutes and perform:
1 Snatch @ 95% (3 attempts only)
B) Every Minute, On the Minute for 7 minutes perform:
2 Cleans @ 82%
Rest 2 minutes and perform:
1 Clean @ 92% (3 attempts only)
C) AMRAP 12 of:
50 Double Unders
7 Burpees
*Every round, increase the number of burpees by 7
PM
A) 3 x 3 1 Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 Overhead Squat - Heavy as Possible - Rest 60 seconds
B) 3 x 3 Flat Footed Clean Hi Pulls - Heavy as Possible - Rest 60 seconds
*Do A and B as a circuit
C) Every 25 seconds for 10 rounds, sprint 50 meters
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Showing posts with label Sprint. Show all posts
Showing posts with label Sprint. Show all posts
August 13, 2012
May 22, 2012
WOD Tuesday 5/22/12
A) Snatch - Heavy Single (Not a maximal effort) - Work up to about 90-95%
B) 5 rounds of:
45 seconds to complete 20 Double Unders and 1 Snatch
15 seconds Rest
For the five rounds use 70%, 75%, 80%, 85%, 90% of 1 RM
C) 2 rounds of:
100 meter sprint (50 down, 50 back)
6 Dumbbell Snatches (100#/ 70#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Christina Gloger completing a portion of WOD C (she performs 10 reps instead of 6)
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B) 5 rounds of:
45 seconds to complete 20 Double Unders and 1 Snatch
15 seconds Rest
For the five rounds use 70%, 75%, 80%, 85%, 90% of 1 RM
C) 2 rounds of:
100 meter sprint (50 down, 50 back)
6 Dumbbell Snatches (100#/ 70#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Christina Gloger completing a portion of WOD C (she performs 10 reps instead of 6)
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May 19, 2012
WOD Saturday 5/19/12
A) 5 rounds of:
50m sprint
6 DB Snatch (100#/ 70#)
B) 40 Pistols
20 Hang Cleans (225#/ 135#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w Christina Gloger and Mike Tiberia
WOD B DEMO w David Charbonneau and Ron Yellin
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50m sprint
6 DB Snatch (100#/ 70#)
B) 40 Pistols
20 Hang Cleans (225#/ 135#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w Christina Gloger and Mike Tiberia
WOD B DEMO w David Charbonneau and Ron Yellin
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May 7, 2012
WOD Monday 5/7/12
A) Front Squat - Heavy Single
B) Max Rep Front Squat @ 225#/ 155#
*If you are going to scale this, take 75% of your Heavy Single
C) 5 rounds of:
1 minute AMRAP of:
125 ft Shuttle Sprint
Max Reps of Dumbbell Snatches with remaining time (100#/ 70#)
1 minute REST
D) 5 rounds of:
1 minute AMRAP of:
100 meter Row
Max Reps of Pistols with remaining time
1 minute REST
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w David Charbonneau
WOD C DEMO w David Charbonneau and Joseph Arias
WOD D DEMO w David Charbonneau and Joseph Arias
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B) Max Rep Front Squat @ 225#/ 155#
*If you are going to scale this, take 75% of your Heavy Single
C) 5 rounds of:
1 minute AMRAP of:
125 ft Shuttle Sprint
Max Reps of Dumbbell Snatches with remaining time (100#/ 70#)
1 minute REST
D) 5 rounds of:
1 minute AMRAP of:
100 meter Row
Max Reps of Pistols with remaining time
1 minute REST
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w David Charbonneau
WOD C DEMO w David Charbonneau and Joseph Arias
WOD D DEMO w David Charbonneau and Joseph Arias
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April 30, 2012
WOD Tuesday 5/1/12
Strength:
3 Position Snatch x 5 sets at 50%
2 Position Snatch x 5 sets at 70%
Snatch x 5 sets at 85%
If your feeling good, work up to a 1 Rep MAX
Conditioning:
3 rounds of:
50 meter Farmers Carry (100# DBs/ 70# DBs)
100 meter shuttle sprint
Snatch Work with Pat Barber
*I would like you to do your 3 position Snatch in the opposite order. Therefore, do the first lift from the high hang, then the mid thigh, finally from the floor. For the 2 position Snatch, start with the mid thigh and then go to the floor.
I know I've shown this video before, but it's just so awesome, I had to show it again.
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3 Position Snatch x 5 sets at 50%
2 Position Snatch x 5 sets at 70%
Snatch x 5 sets at 85%
If your feeling good, work up to a 1 Rep MAX
Conditioning:
3 rounds of:
50 meter Farmers Carry (100# DBs/ 70# DBs)
100 meter shuttle sprint
Snatch Work with Pat Barber
*I would like you to do your 3 position Snatch in the opposite order. Therefore, do the first lift from the high hang, then the mid thigh, finally from the floor. For the 2 position Snatch, start with the mid thigh and then go to the floor.
I know I've shown this video before, but it's just so awesome, I had to show it again.
Post Weights and Times to Comments
April 22, 2012
WOD Monday 4/23/12
Workout 1:
4 rounds of:
10 One-arm Dumbbell Snatch (100#/ 70#)
50 meter shuttle sprint
Intermediate: (80#/ 55#)
Beginner: (60#/ 40#)
Novice: (40#/ 25#)
*10 minute Time Cap
Workout 2:
50 Back Squats (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
50 Front Squats (85#/ 65#)
40 Pull ups
30 Shoulder to Overhead (85#/ 65#)
50 Overhead Squats (65#/ 45#)
40 Pull ups
30 Shoulder to Overhead (65#/ 45#)
*22 minute Time Cap
*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here
Curious about what the CrossFit Games are? Check out this video.
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4 rounds of:
10 One-arm Dumbbell Snatch (100#/ 70#)
50 meter shuttle sprint
Intermediate: (80#/ 55#)
Beginner: (60#/ 40#)
Novice: (40#/ 25#)
*10 minute Time Cap
Workout 2:
50 Back Squats (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
50 Front Squats (85#/ 65#)
40 Pull ups
30 Shoulder to Overhead (85#/ 65#)
50 Overhead Squats (65#/ 45#)
40 Pull ups
30 Shoulder to Overhead (65#/ 45#)
*22 minute Time Cap
*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here
Curious about what the CrossFit Games are? Check out this video.
Post Times or Reps completed to Comments
April 16, 2012
WOD Tuesday 4/17/12
Strength:
OFF
Conditioning:
10 rounds of:
100m sprint
90 seconds rest
Goal for today: Go Faster than Usain Bolt ...
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OFF
Conditioning:
10 rounds of:
100m sprint
90 seconds rest
Goal for today: Go Faster than Usain Bolt ...
Post Times to Comments
April 15, 2012
WOD Monday 4/16/12
Strength:
Squat Clean - Heavy Single
Conditioning:
2011 Regionals WOD 6
20 Calorie Row
30 Burpees
40 Ground to Overhead (45# Dumbbells/ 35# Dumbbells)
50 Toes to Bar
100 ft Overhead Walking Lunge (45#/ 25#)
150 ft Sprint
Intermediate:
Dumbbells (30#/ 20#)
Knees to Elbows instead of Toes to Bar
Overhead Walking Lunge (25#/ 10#)
Beginner:
Dumbbells (20#/ 15#)
Sit ups instead of Toes to Bar
Walking Lunge
Squat Clean w Kendrick Farris - Ignore the Jerk part of this
WOD Instructional Video
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Squat Clean - Heavy Single
Conditioning:
2011 Regionals WOD 6
20 Calorie Row
30 Burpees
40 Ground to Overhead (45# Dumbbells/ 35# Dumbbells)
50 Toes to Bar
100 ft Overhead Walking Lunge (45#/ 25#)
150 ft Sprint
Intermediate:
Dumbbells (30#/ 20#)
Knees to Elbows instead of Toes to Bar
Overhead Walking Lunge (25#/ 10#)
Beginner:
Dumbbells (20#/ 15#)
Sit ups instead of Toes to Bar
Walking Lunge
Squat Clean w Kendrick Farris - Ignore the Jerk part of this
WOD Instructional Video
Post Weight and Times to Comments
Daily Dose of Awesomeness
Pretty sure he is facing the wrong way.
(as always click image to enlarge)
March 25, 2012
WOD Monday 3/26/12
Strength:
Rack Jerk - Heavy Single
Conditioning:
21-15-9 of:
Overhead Squat (95#/ 65#)
Push up
*After each movement complete a 50 meter sandbag sprint (35#/ 20#)
Intermediate:
21-15-9 of:
Overhead Squat (65#/ 45#)
Push up
*After each movement complete a 50 meter sprint
Beginner:
21-15-9 of:
Overhead Squat (45#/ 35#)
Push up
*After each movement complete a 50 meter sprint
Rack Jerk w David Charbonneau
WOD Demo w Joey Marble Joseph Arias
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Rack Jerk - Heavy Single
Conditioning:
21-15-9 of:
Overhead Squat (95#/ 65#)
Push up
*After each movement complete a 50 meter sandbag sprint (35#/ 20#)
Intermediate:
21-15-9 of:
Overhead Squat (65#/ 45#)
Push up
*After each movement complete a 50 meter sprint
Beginner:
21-15-9 of:
Overhead Squat (45#/ 35#)
Push up
*After each movement complete a 50 meter sprint
Rack Jerk w David Charbonneau
WOD Demo w Joey Marble Joseph Arias
Post Weight and Times to Comments
March 15, 2012
WOD Friday 3/16/12
Strength: OFF
Conditioning:
10 rounds of:
Sprint 100m
Rest 90 seconds
Extra/ Competition Training:
Do Mobility/ Prep work for CrossFit Games Open WOD 12.4. Recovery is extremely important. There will be a video below with tips on how to approach this.
*I know these Friday workout have been really light lately. This is so you can hit that competition workout on the weekend extra hard. It will all be over after next weekend. Then it's time to prepare for Regionals!
Graham Holmberg (2010 CrossFit Games Champion) gives a few tips on how to prepare yourself for the upcoming Open WOD. Enjoy!
Post Times to Comments
Conditioning:
10 rounds of:
Sprint 100m
Rest 90 seconds
Extra/ Competition Training:
Do Mobility/ Prep work for CrossFit Games Open WOD 12.4. Recovery is extremely important. There will be a video below with tips on how to approach this.
*I know these Friday workout have been really light lately. This is so you can hit that competition workout on the weekend extra hard. It will all be over after next weekend. Then it's time to prepare for Regionals!
Graham Holmberg (2010 CrossFit Games Champion) gives a few tips on how to prepare yourself for the upcoming Open WOD. Enjoy!
Post Times to Comments
February 18, 2012
Weekend WOD
Strength:
Snatch - work up to a heavy single
Conditioning:
Snatch - work up to a heavy single
Conditioning:
8 rounds of:
Sprint 100m
6 Squat Snatch (135#)
Rest 60 seconds
Intermediate:
8 rounds of:
Sprint 100m
6 Power Snatch (135#)
Rest 60 seconds
Beginner:
8 rounds of:
Sprint 100m
6 OH Squats (135#)
Rest 60 seconds
Novice:
8 rounds of:
Sprint 100m
6 Squat Snatch (135#)
Rest 60 seconds
Intermediate:
8 rounds of:
Sprint 100m
6 Power Snatch (135#)
Rest 60 seconds
Beginner:
8 rounds of:
Sprint 100m
6 OH Squats (135#)
Rest 60 seconds
Novice:
8 rounds of:
Sprint 100m
6 Squat Snatch (95#)
Rest 60 seconds
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
6 Squat Snatch (95#)
Rest 60 seconds
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
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