Sorry this is late ...
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
Showing posts with label box jumps. Show all posts
Showing posts with label box jumps. Show all posts
June 30, 2012
June 9, 2012
WOD Friday 6/8/12
Sorry for the late post
A)
Front Squat - Heavy Triple
B)
AMRAP 3 of:
A)
Front Squat - Heavy Triple
B)
AMRAP 3 of:
Barbell Walking Lunge (bodyweight on bar)
Rest 3 minutes
AMRAP 5 of:
20 Pull ups
20 Box Jumps
Rest 3 minutes
AMRAP 7 of:
250m row
15 KB Swing (70#/53#)
15 GHD Sit ups
Post Scores to Comments
April 2, 2012
WOD Tuesday 4/3/12
Strength:
OFF
Conditioning:
5 rounds of:
5 Power Snatch (155#/ 105#)
10 Chest to Bar Pull ups
15 Box Jumps
Intermediate:
5 rounds of:
5 Power Snatch (115#/ 80#)
10 Pull ups
15 Box Jumps
Beginner:
5 rounds of:
5 Power Snatch (95#/ 65#)
10 Pull ups or Jumping Pull ups
15 Box Jumps
Power Snatch Demo
Carl Poali breaks down Chest to Bar Pull ups
Post times to Comments
OFF
Conditioning:
5 rounds of:
5 Power Snatch (155#/ 105#)
10 Chest to Bar Pull ups
15 Box Jumps
Intermediate:
5 rounds of:
5 Power Snatch (115#/ 80#)
10 Pull ups
15 Box Jumps
Beginner:
5 rounds of:
5 Power Snatch (95#/ 65#)
10 Pull ups or Jumping Pull ups
15 Box Jumps
Power Snatch Demo
Carl Poali breaks down Chest to Bar Pull ups
Post times to Comments
January 26, 2012
WOD Friday 1/27/12
Strength:
MAX Javelin Press (One Arm Barbell Press), each arm
Conditioning:
3 rounds of:
5 Power Cleans (225#/ 155#)
10 Box Jumps (24"/ 20")
15 Ring Rows
Intermediate: 185#/ 135#
Beginner: 135#/ 95#
Novice: 95#/ 65#
*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.
Javelin Press DEMO w Thomas Maresca --> 135#
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
MAX Javelin Press (One Arm Barbell Press), each arm
Conditioning:
3 rounds of:
5 Power Cleans (225#/ 155#)
10 Box Jumps (24"/ 20")
15 Ring Rows
Intermediate: 185#/ 135#
Beginner: 135#/ 95#
Novice: 95#/ 65#
*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.
Javelin Press DEMO w Thomas Maresca --> 135#
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
January 9, 2012
WOD Tuesday 1/10/12
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
8 Shoulder to Overhead (155# for men/ 105# for women)
50ft Odd Object Carry (75% of bodyweight)
15 Box Jumps (24"/ 20")
50ft Odd Object Carry
Intermediate:
AMRAP 15 of:
8 Shoulder to Overhead (135# for men/ 95# for women)
50ft Odd Object Carry (50% of bodyweight)
15 Box Jumps (24"/ 20")
50ft Odd Object Carry
Beginner:
AMRAP 15 of:
8 Shoulder to Overhead (95# for men/ 65# for women)
50ft Odd Object Carry (25% of bodyweight)
15 Box Jumps (20"/ 16")
50ft Odd Object Carry
Novice:
AMRAP 10 of:
8 Shoulder to Overhead (65# for men/ 45# for women)
50ft Odd Object Carry (25% of bodyweight)
15 Box Jumps (20"/ 16")
50ft Odd Object Carry
*For Shoulder to Overhead, use any means necessary to get the barbell from your shoulders to over your head. This could be a Strict Press, Push Press, or Jerk.
*The odd object can be any object that you would not normally carry. For example: a stone, stack of plates, a loaded bar, even another person. Be creative, there is no wrong choice.
*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 Joseph Arias -- This is the first round of the workout --> He is using a 145# stone
Post Rounds Completed to Comments
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
8 Shoulder to Overhead (155# for men/ 105# for women)
50ft Odd Object Carry (75% of bodyweight)
15 Box Jumps (24"/ 20")
50ft Odd Object Carry
Intermediate:
AMRAP 15 of:
8 Shoulder to Overhead (135# for men/ 95# for women)
50ft Odd Object Carry (50% of bodyweight)
15 Box Jumps (24"/ 20")
50ft Odd Object Carry
Beginner:
AMRAP 15 of:
8 Shoulder to Overhead (95# for men/ 65# for women)
50ft Odd Object Carry (25% of bodyweight)
15 Box Jumps (20"/ 16")
50ft Odd Object Carry
Novice:
AMRAP 10 of:
8 Shoulder to Overhead (65# for men/ 45# for women)
50ft Odd Object Carry (25% of bodyweight)
15 Box Jumps (20"/ 16")
50ft Odd Object Carry
*For Shoulder to Overhead, use any means necessary to get the barbell from your shoulders to over your head. This could be a Strict Press, Push Press, or Jerk.
*The odd object can be any object that you would not normally carry. For example: a stone, stack of plates, a loaded bar, even another person. Be creative, there is no wrong choice.
*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 Joseph Arias -- This is the first round of the workout --> He is using a 145# stone
Post Rounds Completed to Comments
December 23, 2011
Weekend WOD
Happy Holidays! In the spirit of the season I have created the following WOD. Warning: This WOD is absolutely BRUTAL! Be prepared to take off until 2012 ...
"The 12 Days of Awesomeness"
1 Deadlift (405# for men/ 275# for women)
2 Squat Snatch (135#/ 95#)
3 Chest to Bar Pull ups
4 Wall Balls
5 Muscle Ups (Obviously had to use rings)
6 Box Jumps (30"/ 24")
7 Burpees
8 KB Swings (70#/ 53#)
9 Handstand Pushups
10 Toes to Bar
11 Squat Clean and Press (135#/ 95#)
12 Stone to Shoulder (145#/ 95#)
*This is completed like the "12 days of Christmas" song, so you do 1, 2-1, 3-2-1, and so on until you do the final round of 12-11- ... 3-2-1.
Intermediate:
1 Deadlift (315# for men/ 225# for women)
2 Squat Snatch (115#/ 80#)
3 Pull ups
4 Wall Balls
5 Ring Dips
6 Box Jumps (24"/ 20")
7 Burpees
8 KB Swings (53#/ 35#)
9 Handstand Pushups
10 Knees to Elbow
11 Squat Clean and Press (115#/ 80#)
12 Stone to Shoulder (115#/ 75#)
Beginner:
1 Deadlift (225# for men/ 155# for women)
2 Squat Snatch (95#/ 65#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (95#/ 65#)
12 Stone to Shoulder (75#/ 60#)
Novice:
1 Deadlift (135# for men/ 95# for women)
2 Squat Snatch (45#/ 35#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (45#/ 35#)
12 Stone to Shoulder (60#/40#)
* If you want to scale it down further, you can even just work through it once, from 12 to 1.
*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 --> A couple reps into the final round ... on the verge of death
Post Times to Comments
"The 12 Days of Awesomeness"
1 Deadlift (405# for men/ 275# for women)
2 Squat Snatch (135#/ 95#)
3 Chest to Bar Pull ups
4 Wall Balls
5 Muscle Ups (Obviously had to use rings)
6 Box Jumps (30"/ 24")
7 Burpees
8 KB Swings (70#/ 53#)
9 Handstand Pushups
10 Toes to Bar
11 Squat Clean and Press (135#/ 95#)
12 Stone to Shoulder (145#/ 95#)
*This is completed like the "12 days of Christmas" song, so you do 1, 2-1, 3-2-1, and so on until you do the final round of 12-11- ... 3-2-1.
Intermediate:
1 Deadlift (315# for men/ 225# for women)
2 Squat Snatch (115#/ 80#)
3 Pull ups
4 Wall Balls
5 Ring Dips
6 Box Jumps (24"/ 20")
7 Burpees
8 KB Swings (53#/ 35#)
9 Handstand Pushups
10 Knees to Elbow
11 Squat Clean and Press (115#/ 80#)
12 Stone to Shoulder (115#/ 75#)
Beginner:
1 Deadlift (225# for men/ 155# for women)
2 Squat Snatch (95#/ 65#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (95#/ 65#)
12 Stone to Shoulder (75#/ 60#)
Novice:
1 Deadlift (135# for men/ 95# for women)
2 Squat Snatch (45#/ 35#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (45#/ 35#)
12 Stone to Shoulder (60#/40#)
* If you want to scale it down further, you can even just work through it once, from 12 to 1.
*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 --> A couple reps into the final round ... on the verge of death
Post Times to Comments
December 7, 2011
WOD Thursday 12/8/11
Strength:
MAX Deadlift
Conditioning:
50 Deadlifts
*Every minute, on the minute, you must complete 5 box jumps. The clock continues to run the entire time, so the faster you complete the box jumps, the more time you have to do the Deadlifts. For the box jumps, you must stand up completely on the top of the box for a rep to count.
Advanced:
Deadlift: (275# for men/ 185# for women)
Box Jump: (30"/ 24")
Intermediate:
Deadlift: (225#/ 155#)
Box Jump: (30"/ 24")
Beginner:
Deadlift: (185#/ 125#)
Box Jump: (24"/ 20")
Novice:
Deadlift: (135#/ 95#)
Box Jump: (20"/ 16")
*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.
MAX Deadlift w David Charbonneau
WOD DEMO w David Charbonneau -- Few reps deep when the video starts, camera was on picture mode ...
Post Weight and Time to Comments
MAX Deadlift
Conditioning:
50 Deadlifts
*Every minute, on the minute, you must complete 5 box jumps. The clock continues to run the entire time, so the faster you complete the box jumps, the more time you have to do the Deadlifts. For the box jumps, you must stand up completely on the top of the box for a rep to count.
Advanced:
Deadlift: (275# for men/ 185# for women)
Box Jump: (30"/ 24")
Intermediate:
Deadlift: (225#/ 155#)
Box Jump: (30"/ 24")
Beginner:
Deadlift: (185#/ 125#)
Box Jump: (24"/ 20")
Novice:
Deadlift: (135#/ 95#)
Box Jump: (20"/ 16")
*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.
MAX Deadlift w David Charbonneau
WOD DEMO w David Charbonneau -- Few reps deep when the video starts, camera was on picture mode ...
Post Weight and Time to Comments
November 30, 2011
WOD Thursday 12/1/11
Strength:
OFF
Conditioning:
"Nutts" - This is a CrossFit Main Site Hero WOD dedicated to the memory of Lieutenant Andrew Richard Nuttal, of the Canadian Light Infantry, who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay on December 23, 2009. RIP Brother.
"Nutts"
10 Handstand Pushups
15 Deadlift (250# for men/ 175# for women)
25 Box Jumps (30"/ 24")
50 Pull ups
100 Wall ball
200 Double Under
400m run with a 45#/ 25# plate
Intermediate:
10 Handstand Pushups
15 Deadlift (205# for men/ 145# for women)
25 Box Jumps (24"/ 20")
50 Pull ups or Jumping Pull ups
100 Wall ball
200 Double Under or Tuck jumps
400m run with a 25#/ 10# plate
Beginner:
10 Pushups
15 Deadlift (155# for men/ 105# for women)
25 Box Jumps (24"/ 20")
35 Pull ups or Jumping Pull ups
50 Wall ball
100 Double Under or Tuck jumps
400m run
Novice
10 Pushups
15 Deadlift (115# for men/ 80# for women)
20 Box Jumps (20"/ 16")
30 Pull ups or Jumping Pull ups
40 Wall ball
50 Double Under or Tuck jumps
400m run
WOD DEMO w David Charbonneau - Most Wallballs, Double Unders, and the Run are edited out
Post Times to Comments
OFF
Conditioning:
"Nutts" - This is a CrossFit Main Site Hero WOD dedicated to the memory of Lieutenant Andrew Richard Nuttal, of the Canadian Light Infantry, who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay on December 23, 2009. RIP Brother.
"Nutts"
10 Handstand Pushups
15 Deadlift (250# for men/ 175# for women)
25 Box Jumps (30"/ 24")
50 Pull ups
100 Wall ball
200 Double Under
400m run with a 45#/ 25# plate
Intermediate:
10 Handstand Pushups
15 Deadlift (205# for men/ 145# for women)
25 Box Jumps (24"/ 20")
50 Pull ups or Jumping Pull ups
100 Wall ball
200 Double Under or Tuck jumps
400m run with a 25#/ 10# plate
Beginner:
10 Pushups
15 Deadlift (155# for men/ 105# for women)
25 Box Jumps (24"/ 20")
35 Pull ups or Jumping Pull ups
50 Wall ball
100 Double Under or Tuck jumps
400m run
Novice
10 Pushups
15 Deadlift (115# for men/ 80# for women)
20 Box Jumps (20"/ 16")
30 Pull ups or Jumping Pull ups
40 Wall ball
50 Double Under or Tuck jumps
400m run
WOD DEMO w David Charbonneau - Most Wallballs, Double Unders, and the Run are edited out
Post Times to Comments
November 28, 2011
WOD Tuesday 11/29/11
Strength:
OFF
Conditioning:
5 rounds of:
1 Tire Flip (750# for men/ 500# for women) OR 1 Clean & Jerk (255#/ 175#)
5 Box Jump (40"/ 32")
5 Ring Handstand Pushups
Intermediate:
5 rounds of:
1 Tire Flip (600#/ 400# for women) OR 1 Clean & Jerk (205#/ 145#)
5 Box Jump (36"/ 28")
5 Handstand Pushups
Beginner:
5 rounds of:
1 Tire Flip (450#/ 300# for women) OR 1 Clean & Jerk (155#/ 105#)
5 Box Jump (30"/ 24")
10 Pushups
Novice:
5 rounds of:
1 Tire Flip (300#/ 200# for women) OR 1 Clean & Jerk (105#/ 75#)
5 Box Jump (24"/ 20")
10 Pushups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau
Post Times to Comments
OFF
Conditioning:
5 rounds of:
1 Tire Flip (750# for men/ 500# for women) OR 1 Clean & Jerk (255#/ 175#)
5 Box Jump (40"/ 32")
5 Ring Handstand Pushups
Intermediate:
5 rounds of:
1 Tire Flip (600#/ 400# for women) OR 1 Clean & Jerk (205#/ 145#)
5 Box Jump (36"/ 28")
5 Handstand Pushups
Beginner:
5 rounds of:
1 Tire Flip (450#/ 300# for women) OR 1 Clean & Jerk (155#/ 105#)
5 Box Jump (30"/ 24")
10 Pushups
Novice:
5 rounds of:
1 Tire Flip (300#/ 200# for women) OR 1 Clean & Jerk (105#/ 75#)
5 Box Jump (24"/ 20")
10 Pushups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau
Post Times to Comments
November 23, 2011
WOD Thursday 11/24/11
Strength:
OFF
Conditioning:
"Jack" -- This is a CrossFit Main Page Hero WOD dedicated to the memory of Staff Sgt. Jack M. Martin III, who died on September 29th, 2009, in the Philippines, from the detonation of an improvised explosive device. We here at Certified Awesome have the upmost respect for the sacrifice you have made for our country. RIP Brother.
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push Press (115# for men/ 85# for women)
10 KettleBell Swing (53# for men/ 35# for women)
10 Box Jump
Intermediate:
Complete as many rounds as possible in 20 minutes of:
10 Push Press (95# for men/ 65# for women)
10 KettleBell Swing (35# for men/ 25# for women)
10 Box Jump
Beginner:
Complete as many rounds as possible in 10 minutes of:
10 Push Press (65# for men/ 45# for women)
10 KettleBell Swing (35# for men/ 25# for women)
10 Box Jump
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Rocco Verducci -- This is the first three rounds of his workout
Post Rounds and Reps to Comments
OFF
Conditioning:
"Jack" -- This is a CrossFit Main Page Hero WOD dedicated to the memory of Staff Sgt. Jack M. Martin III, who died on September 29th, 2009, in the Philippines, from the detonation of an improvised explosive device. We here at Certified Awesome have the upmost respect for the sacrifice you have made for our country. RIP Brother.
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push Press (115# for men/ 85# for women)
10 KettleBell Swing (53# for men/ 35# for women)
10 Box Jump
Intermediate:
Complete as many rounds as possible in 20 minutes of:
10 Push Press (95# for men/ 65# for women)
10 KettleBell Swing (35# for men/ 25# for women)
10 Box Jump
Beginner:
Complete as many rounds as possible in 10 minutes of:
10 Push Press (65# for men/ 45# for women)
10 KettleBell Swing (35# for men/ 25# for women)
10 Box Jump
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Rocco Verducci -- This is the first three rounds of his workout
Post Rounds and Reps to Comments
November 16, 2011
WOD Thursday 11/17/11
Strength:
OFF
Conditioning:
3 rounds of:
6 Back Squat (315# for men/ 205# for women)
9 Box Jump
12 Burpee
15 Double Under
Intermediate:
3 rounds of:
OFF
Conditioning:
3 rounds of:
6 Back Squat (315# for men/ 205# for women)
9 Box Jump
12 Burpee
15 Double Under
Intermediate:
3 rounds of:
6 Back Squat (225# for men/ 155# for women)
9 Box Jump
12 Burpee
15 Double Under or Tuck Jump
Beginner:
3 rounds of:
6 Back Squat (135# for men/ 95# for women)
9 Box Jump
12 Burpee
15 Double Under or Tuck Jump
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau
Post Times to Comments
WOD DEMO w David Charbonneau
Post Times to Comments
November 13, 2011
WOD Monday 11/14/11
Strength:
Shoulder Press 5-5-5-5-5
Conditioning:
3 rounds of:
5 Power Clean (225# for men/ 155# for women)
10 Box Jump
15 Pull up
Intermediate:
(185#/ 135#)
Beginner:
(135#/ 95#)
Novice:
(95#/ 65#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau
Post Weight and Time to comments
Shoulder Press 5-5-5-5-5
Conditioning:
3 rounds of:
5 Power Clean (225# for men/ 155# for women)
10 Box Jump
15 Pull up
Intermediate:
(185#/ 135#)
Beginner:
(135#/ 95#)
Novice:
(95#/ 65#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau
Post Weight and Time to comments
November 8, 2011
WOD Wednesday 11/9/11
Strength:
OFF
Conditioning:
"Fight Gone Bad"
3 rounds of:
1 minute of Wallball
1 minute of Sumo Deadlift High Pull (75#/ 55#)
1 minute of Box Jump (20"/ 16")
1 minute of Push Press (75#/ 55#)
1 minute of Row
1 minute of Rest
Beginner:
Do Sumo Deadlift High Pull and Push Press @ (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
* This is with a continuous running clock, there is no break between exercises
* For scoring, a rep counts as a point, except on the rower, where each calorie rowed is a point
"Fight Gone Bad" Explained - courtesy of CrossFit.com
OFF
Conditioning:
"Fight Gone Bad"
3 rounds of:
1 minute of Wallball
1 minute of Sumo Deadlift High Pull (75#/ 55#)
1 minute of Box Jump (20"/ 16")
1 minute of Push Press (75#/ 55#)
1 minute of Row
1 minute of Rest
Beginner:
Do Sumo Deadlift High Pull and Push Press @ (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
* This is with a continuous running clock, there is no break between exercises
* For scoring, a rep counts as a point, except on the rower, where each calorie rowed is a point
"Fight Gone Bad" Explained - courtesy of CrossFit.com
Post Weight and Reps to Comments
November 6, 2011
WOD Monday 11/7/11
Strength:
Max Snatch
Conditioning:
2 rounds of:
800 meter run
30 Sumo Deadlift High Pull (115# for men/ 75# for women)
50 Box Jumps
Intermediate:
(75#/ 55#)
Beginner:
2 rounds of:
400m run
15 Sumo Deadlift High Pull (45#/ 35#)
25 Box Jumps
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
SNATCH DEMO w Joseph Arias - 225#
The finer points of the Sumo Deadlift High Pull - courtesy of CrossFit.com
*If you are not familiar with this movement, watch this video in its entirety. It will be worth it.
Post Weights and Times to comments
Max Snatch
Conditioning:
2 rounds of:
800 meter run
30 Sumo Deadlift High Pull (115# for men/ 75# for women)
50 Box Jumps
Intermediate:
(75#/ 55#)
Beginner:
2 rounds of:
400m run
15 Sumo Deadlift High Pull (45#/ 35#)
25 Box Jumps
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
SNATCH DEMO w Joseph Arias - 225#
The finer points of the Sumo Deadlift High Pull - courtesy of CrossFit.com
*If you are not familiar with this movement, watch this video in its entirety. It will be worth it.
Post Weights and Times to comments
October 25, 2011
WOD Wednesday 10/26/11
Strength:
Overhead Squat 3-3-3-3-3
Conditioning:
500m Row
15 Stone to Shoulder (145# for men/ 95# for women) or Power Clean (205#/ 135#)
50 Pushups
100 Box Jumps
Intermediate:
500m Row
Overhead Squat 3-3-3-3-3
Conditioning:
500m Row
15 Stone to Shoulder (145# for men/ 95# for women) or Power Clean (205#/ 135#)
50 Pushups
100 Box Jumps
Intermediate:
500m Row
15 Stone to Shoulder (95# for men/ 70# for women) or Power Clean (135#/ 95#)
25 Pushups
50 Box Jumps
Beginner:
500m Row
15 Stone to Shoulder (70# for men/ 45# for women) or Power Clean (95#/ 65#)
25 Pushups
50 Box Jumps
Novice:
500m Row
10 Stone to Shoulder (45# for men/ 30# for women) or Power Clean (65#/ 45#)
20 Pushups
30 Box Jumps
WOD DEMO
Post Loads and Times to comments
October 14, 2011
WOD Friday 10/14/11
5-4-3-2-1 rep rounds of:
HEAVY Deadlift
-After each round of Deadlift do:
5 Handstand Pushups
10 Box jumps
*When I say HEAVY I mean HEAVY! This Deadlift should be too heavy to get every set unbroken. Really challenge yourself here.
*If you cant do Handstand Pushups, do 10 regular pushups.
HEAVY Deadlift
-After each round of Deadlift do:
5 Handstand Pushups
10 Box jumps
*When I say HEAVY I mean HEAVY! This Deadlift should be too heavy to get every set unbroken. Really challenge yourself here.
*If you cant do Handstand Pushups, do 10 regular pushups.
October 12, 2011
WOD Thursday 10/13/11
Strength:
Weighted Pull ups 1-1-1-1-1-1-1
*If you do not have pull ups yet, work on getting that first one! Do negative pull ups until failure.
Conditioning:
With a continuously running clock do the following:
5 minutes of push ups for max reps
4 minutes of box jumps for max reps (30"/24") -- scale as necessary, but this should be a higher jump than usual
3 minutes of KB swings for max reps (70#/53#) -- scale as necessary, but this should be a heavier swing than usual
2 minutes of wall balls for max reps
1 minute of double unders for max reps -- do single unders if you do not have double unders yet
*Your score is the total number of reps completed for all exercises
Post Weights and Reps to comments
Weighted Pull ups 1-1-1-1-1-1-1
*If you do not have pull ups yet, work on getting that first one! Do negative pull ups until failure.
Conditioning:
With a continuously running clock do the following:
5 minutes of push ups for max reps
4 minutes of box jumps for max reps (30"/24") -- scale as necessary, but this should be a higher jump than usual
3 minutes of KB swings for max reps (70#/53#) -- scale as necessary, but this should be a heavier swing than usual
2 minutes of wall balls for max reps
1 minute of double unders for max reps -- do single unders if you do not have double unders yet
*Your score is the total number of reps completed for all exercises
Post Weights and Reps to comments
WOD Wednesday 10/12/11
Strength:
Front Squat: 5-5-5-5-5
Conditioning:
21-18-15-12-9-6-3 rep rounds of:
Squat Clean (95# for men/ 65# for women)
Double Under
Deadlift (185/ 135)
Box Jump (24"/ 20")
Intermediate:
Front Squat: 5-5-5-5-5
Conditioning:
21-18-15-12-9-6-3 rep rounds of:
Squat Clean (95# for men/ 65# for women)
Double Under
Deadlift (185/ 135)
Box Jump (24"/ 20")
Intermediate:
21-15-9 rep rounds of:
Squat Clean (95# for men/ 65# for women)
Double Under
Deadlift (185/ 135)
Box Jump (24"/ 20")
Beginner:
21-15-9 rep rounds of:
Squat Clean (65# for men/ 45# for women)
Single Under
Deadlift (135/ 95)
Box Jump (20"/ 16")
Novice:
21-15-9 rep rounds of:
Squat Clean (45# for men/ 35# for women)
Single Under
Deadlift (95/ 65)
Step up (20"/ 16")
Post Loads and Times to comments
October 10, 2011
Men In The Making
Today we have two videos from some of my younger clients messing around in the gym. They're not only working out but they're also having some fun in the process.
Here's Sean. Here's Brian.
Here's Sean. Here's Brian.
October 2, 2011
WOD Monday 10/3/11
60 box jumps
40 pushups
20 toes to bar (if you can not do these, do leg raises)
10 deadlifts (use a challenging weight)
20 burpees
40 situps
60 meter overhead walking lunge (this is roughly across the gym and back)
*If this seems like too much, scale reps in half
**For those trying to lose weight do 30 min walk on incline on the treadmill 5-10 min after completing the above workout
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