Strength:
Front Squat 2-2-2-2-2-2-2
Conditioning:
5 rounds of:
20 Pull ups
30 KB swings (53# for men/ 35# for women)
40 Double Unders
Intermediate:
3 rounds of:
20 Pull ups or Jumping Pull ups
30 KB swings (53#/ 35#)
40 Double Unders or Tuck Jumps
Beginner:
3 rounds of:
10 Pull ups or Jumping Pull ups
20 KB swings (35#/ 26#)
30 Double Unders or Tuck Jumps
*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.
Front Squat Demo w David Charbonneau
WOD DEMO w Joseph Arias
Post Weights and Times to Comments
Showing posts with label conditioning. Show all posts
Showing posts with label conditioning. Show all posts
January 8, 2012
January 6, 2012
Weekend WOD
Strength:
Max Clean and Jerk
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
5 Hang Squat Cleans (155# for men/ 105 for women)
1 Rope Climb
5 Handstand Pushups
1 Rope Climb
Intermediate:
AMRAP 15 of:
5 Hang Squat Clean (115#/ 80#)
1 Rope Climb or 5 Pull ups
5 Handstand Pushups or 10 Pushups
1 Rope Climb or 5 Pull ups
Beginner:
AMRAP 15 of:
5 Hang Squat Clean (95#/ 65#)
5 Pull ups or Jumping Pull ups
5 Pushups
5 Pull ups or Jumping Pull ups
Novice:
AMRAP 10 of:
5 Hang Squat Clean (65#/ 45#)
5 Pull ups or Jumping Pull ups
5 Pushups
5 Pull ups or Jumping Pull ups
*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 CLEAN & JERK DEMO w David Charbonneau
WOD DEMO w David Charbonneau and Joseph Arias
Post Weights and Rounds to Comments
Max Clean and Jerk
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
5 Hang Squat Cleans (155# for men/ 105 for women)
1 Rope Climb
5 Handstand Pushups
1 Rope Climb
Intermediate:
AMRAP 15 of:
5 Hang Squat Clean (115#/ 80#)
1 Rope Climb or 5 Pull ups
5 Handstand Pushups or 10 Pushups
1 Rope Climb or 5 Pull ups
Beginner:
AMRAP 15 of:
5 Hang Squat Clean (95#/ 65#)
5 Pull ups or Jumping Pull ups
5 Pushups
5 Pull ups or Jumping Pull ups
Novice:
AMRAP 10 of:
5 Hang Squat Clean (65#/ 45#)
5 Pull ups or Jumping Pull ups
5 Pushups
5 Pull ups or Jumping Pull ups
*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 CLEAN & JERK DEMO w David Charbonneau
WOD DEMO w David Charbonneau and Joseph Arias
Post Weights and Rounds to Comments
January 5, 2012
WOD Friday 1/6/12
Strength:
OFF
Conditioning:
"Cindy"
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Pull ups
10 Pushups
15 Squats
Beginner:
AMRAP 10 of:
5 Pull ups or Jumping Pull ups
10 Pushups
15 Squats
Post Rounds and Reps to Comments
OFF
Conditioning:
"Cindy"
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Pull ups
10 Pushups
15 Squats
Beginner:
AMRAP 10 of:
5 Pull ups or Jumping Pull ups
10 Pushups
15 Squats
Post Rounds and Reps to Comments
January 4, 2012
WOD Thursday 1/5/12
Strength:
Deadlift 10-1-20-1-30-1
*These should all be near maximal efforts. For example, for the set of 20, you should choose a weight that you can do at least 15 times and no more than 25 times. It is not the end of the world if you do not get the prescribed number of repetitions.
Conditioning:
OFF
*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
Post Weights to Comments
Deadlift 10-1-20-1-30-1
*These should all be near maximal efforts. For example, for the set of 20, you should choose a weight that you can do at least 15 times and no more than 25 times. It is not the end of the world if you do not get the prescribed number of repetitions.
Conditioning:
OFF
*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
Post Weights to Comments
January 3, 2012
Wednesday WOD 1/4/12
Strength:
OFF
Conditioning:
10 Bench Press (225# for men/155# for women)
Intermediate:
(185#/135#)
200 meter rows
*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
OFF
Conditioning:
10 Bench Press (225# for men/155# for women)
300 meter Row
9 Bench Press
300m Row
8 Bench Press
300m Row
7 Bench Press
300m Row
6 Bench Press
300m Row
5 Bench Press
300m Row
4 Bench Press
300m Row
3 Bench Press
300m Row
2 Bench Press
300m Row
1 Bench Press
300m Row
Intermediate:
(185#/135#)
200 meter rows
Beginner:
(135#/95#)
150 meter rows
Novice:
Pushups
150 meter rows
*If you do not have access to a rower, run.
150 meter rows
Novice:
Pushups
150 meter rows
*If you do not have access to a rower, run.
*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
Post time and weight to comments
December 22, 2011
WOD Friday 12/23/11
Strength:
Front Squat 5-5-5-5-5
Conditioning:
50 Taters
*Use 70# if you can, if not scale it down to a more comfortable weight.
*If you are not comfortable with Taters (Instructional Video Below), do KB Swings instead.
*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.
David Charbonneau Attempts 305# Front Squat x 5 ... got only 4 ... FAIL
Tater Instructional Video with Thomas Maresca
WOD DEMO w David Charbonneau and Ross Levine (WKC and NASKA Kickboxing Champion)
Post Weights and Times to Comments
Front Squat 5-5-5-5-5
Conditioning:
50 Taters
*Use 70# if you can, if not scale it down to a more comfortable weight.
*If you are not comfortable with Taters (Instructional Video Below), do KB Swings instead.
*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.
David Charbonneau Attempts 305# Front Squat x 5 ... got only 4 ... FAIL
Tater Instructional Video with Thomas Maresca
WOD DEMO w David Charbonneau and Ross Levine (WKC and NASKA Kickboxing Champion)
Post Weights and Times to Comments
December 21, 2011
WOD Thursday 12/22/11
Strength:
OFF
Conditioning:
7 rounds of:
3 Power Cleans (205# for men/ 145# for women)
4 Ring Handstand Pushups
Intermediate:
7 rounds of:
3 Power Cleans (185#/ 125#)
4 Handstand Pushups
Beginner:
7 rounds of:
3 Power Cleans (135#/ 95#)
10 Pushups
Beginner:
7 rounds of:
3 Power Cleans (95#/ 65#)
7 Pushups
*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
Post Times to Comments
OFF
Conditioning:
7 rounds of:
3 Power Cleans (205# for men/ 145# for women)
4 Ring Handstand Pushups
Intermediate:
7 rounds of:
3 Power Cleans (185#/ 125#)
4 Handstand Pushups
Beginner:
7 rounds of:
3 Power Cleans (135#/ 95#)
10 Pushups
Beginner:
7 rounds of:
3 Power Cleans (95#/ 65#)
7 Pushups
*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
Post Times to Comments
December 20, 2011
WOD Wednesday 12/21/11
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
3 Deadlift (85% of MAX)
250m row
Intermediate: 75%
Beginner: 65%
Novice: 50%
*If it has been more than a week since you have attempted a MAX Deadlift, then establish one before you do this workout.
*If you do not have access to a rower, then run.
*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 Thomas Maresca --> 395# deadlift --> first two rounds
Post Weight and Time to Comments
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
3 Deadlift (85% of MAX)
250m row
Intermediate: 75%
Beginner: 65%
Novice: 50%
*If it has been more than a week since you have attempted a MAX Deadlift, then establish one before you do this workout.
*If you do not have access to a rower, then run.
*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 Thomas Maresca --> 395# deadlift --> first two rounds
Post Weight and Time to Comments
December 19, 2011
WOD Tuesday 12/20/11
Strength:
MAX Bench Press
MAX Weighted Pull up
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
3 Weighted Pull ups (45# for men/ 30# for women)
3 Bench Press (225#/ 155#)
Intermediate:
AMRAP 15 of:
3 Weighted Pull ups (25#/ 15#)
3 Bench Press (185#/ 135#)
Beginner:
AMRAP 15 of:
3 Pull ups
3 Bench Press (135#/ 95#)
Novice:
AMRAP 10 of:
5 Pull ups or Jumping Pull ups
5 Pushups
*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.
Joseph Arias does a 120# Weighted Pull up at a Body Weight of 220#
WOD DEMO w Joseph Arias and Thomas Maresca
Post Weights and Times to Comments
MAX Bench Press
MAX Weighted Pull up
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
3 Weighted Pull ups (45# for men/ 30# for women)
3 Bench Press (225#/ 155#)
Intermediate:
AMRAP 15 of:
3 Weighted Pull ups (25#/ 15#)
3 Bench Press (185#/ 135#)
Beginner:
AMRAP 15 of:
3 Pull ups
3 Bench Press (135#/ 95#)
Novice:
AMRAP 10 of:
5 Pull ups or Jumping Pull ups
5 Pushups
*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.
Joseph Arias does a 120# Weighted Pull up at a Body Weight of 220#
WOD DEMO w Joseph Arias and Thomas Maresca
Post Weights and Times to Comments
December 18, 2011
WOD Monday 12/19/11
Strength:
OFF
Conditioning:
Today's WOD was the last event from the "The King of Queens" Competition at CrossFit Queens this pass weekend.
Back Squat 10000# for men/ 7000# for women
- After every 8 reps, you must complete a 20' rope climb
- You can pick whatever weight you like. The less weight you use, the more reps you will have to complete, and the more rope climbs you will have to do. For Example: If you use 225#, you will have to complete 45 reps, thus a total of 5 rope climbs.
Intermediate:
Back Squat 8000#/ 5600#
- After every 8 reps, you must complete 10 Pull ups *Do Rope Pull ups if your able
Beginner:
Back Squat 6000#/ 4200#
- After every 8 reps, you must complete 10 Pull ups or Jumping Pull ups
Novice:
Back Squat 4000#/ 2800#
- After every 8 reps, you must complete 10 Pull ups or Jumping Pull ups
*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 (using 225#) and Joe Marble (using 185#)
Post Weights and Times to Comments
OFF
Conditioning:
Today's WOD was the last event from the "The King of Queens" Competition at CrossFit Queens this pass weekend.
Back Squat 10000# for men/ 7000# for women
- After every 8 reps, you must complete a 20' rope climb
- You can pick whatever weight you like. The less weight you use, the more reps you will have to complete, and the more rope climbs you will have to do. For Example: If you use 225#, you will have to complete 45 reps, thus a total of 5 rope climbs.
Intermediate:
Back Squat 8000#/ 5600#
- After every 8 reps, you must complete 10 Pull ups *Do Rope Pull ups if your able
Beginner:
Back Squat 6000#/ 4200#
- After every 8 reps, you must complete 10 Pull ups or Jumping Pull ups
Novice:
Back Squat 4000#/ 2800#
- After every 8 reps, you must complete 10 Pull ups or Jumping Pull ups
*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 (using 225#) and Joe Marble (using 185#)
Post Weights and Times to Comments
December 16, 2011
Weekend WOD
Strength:
MAX Deadlift
Conditioning:
Shoulder to Overhead, 30 reps (205# for men/ 145# for women)
*The bar must be picked up from the floor. After that, the bar can be taken from shoulder to overhead using any technique (jerk, push press, etc.)
Intermediate: (175#/ 125#)
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.
Deadlift Demo w/ David Charbonneau
WOD DEMO w Thomas Maresca --> using an Axle Bar. Only half the WOD ... ran out of video space ...
Post Weights and Times to Comments
MAX Deadlift
Conditioning:
Shoulder to Overhead, 30 reps (205# for men/ 145# for women)
*The bar must be picked up from the floor. After that, the bar can be taken from shoulder to overhead using any technique (jerk, push press, etc.)
Intermediate: (175#/ 125#)
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.
Deadlift Demo w/ David Charbonneau
WOD DEMO w Thomas Maresca --> using an Axle Bar. Only half the WOD ... ran out of video space ...
Post Weights and Times to Comments
December 15, 2011
WOD Friday 12/16/11
Strength:
Hang Snatch 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 5 minutes of:
10 pistols (one legged squats), must do 5 on each leg
Walk on Hands, 20 feet
Intermediate:
AMRAP 5 of:
10 pistols (one legged squats), must do 5 on each leg (Use a box or chair to sit on, if necessary)
Modified Handstand Walk from the Wall, 10 each arm. Click here for demo.
Beginner:
AMRAP 5 of:
10 squats
Modified Handstand Walk from the Plank, 10 each arm. Click here for demo.
*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.
Hang Snatch Demo w Thomas Maresca
WOD DEMO w David Charbonneau and Joey Marble
Post Weights and Times to Comments
Hang Snatch 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 5 minutes of:
10 pistols (one legged squats), must do 5 on each leg
Walk on Hands, 20 feet
Intermediate:
AMRAP 5 of:
10 pistols (one legged squats), must do 5 on each leg (Use a box or chair to sit on, if necessary)
Modified Handstand Walk from the Wall, 10 each arm. Click here for demo.
Beginner:
AMRAP 5 of:
10 squats
Modified Handstand Walk from the Plank, 10 each arm. Click here for demo.
*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.
Hang Snatch Demo w Thomas Maresca
WOD DEMO w David Charbonneau and Joey Marble
Post Weights and Times to Comments
December 14, 2011
WOD Thursday 12/15/11
Strength:
OFF
Conditioning: (This is the second WOD that Team Certified Awesome will be seeing at the "King of Queens" Competition this weekend. Wish us luck!)
21-15-9 repetition rounds of:
Burpee
Deadlift (255# for men/ 175# for women)
Double Under x 3 (This means rounds of 63, 45, and 27 respectively)
Intermediate:
21-15-9 repetition rounds of:
Burpee
Deadlift (205#/ 145#)
Double Under or Lateral Jumps over the bar
Beginner:
21-15-9 repetition rounds of:
Burpee
Deadlift (155#/ 115#)
Double Under or Lateral Jumps over the bar
Novice:
15-12-9 repetition rounds of:
Burpee
Deadlift (105#/ 75#)
Double Under or Lateral Jumps over the bar
*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 and Thomas Maresca
Post Times to Comments
OFF
Conditioning: (This is the second WOD that Team Certified Awesome will be seeing at the "King of Queens" Competition this weekend. Wish us luck!)
21-15-9 repetition rounds of:
Burpee
Deadlift (255# for men/ 175# for women)
Double Under x 3 (This means rounds of 63, 45, and 27 respectively)
Intermediate:
21-15-9 repetition rounds of:
Burpee
Deadlift (205#/ 145#)
Double Under or Lateral Jumps over the bar
Beginner:
21-15-9 repetition rounds of:
Burpee
Deadlift (155#/ 115#)
Double Under or Lateral Jumps over the bar
Novice:
15-12-9 repetition rounds of:
Burpee
Deadlift (105#/ 75#)
Double Under or Lateral Jumps over the bar
*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 and Thomas Maresca
Post Times to Comments
December 13, 2011
WOD Wednesday 12/14/11
Strength:
OFF
Conditioning:
"Nate"
As Many Rounds As Possible (AMRAP) in 20 minutes of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Intermediate:
AMRAP 20 of:
4 Chest to Bar Pull ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Beginner:
AMRAP 20 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (53# for men/ 35# for women)
Novice:
AMRAP 10 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (35# for men/ 26# for women)
*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.
Due to technical problems, check our WOD DEMO on Facebook here. Sorry for the inconvenience. While your there, feel free to stop by our page and check out some extra Awesomeness.
Post Rounds and Reps to comments
OFF
Conditioning:
"Nate" --> This is a CrossFit Main Site Hero WOD dedicated to the memory of Chief Petty Officer Nate Hardy, who was killed February 4th, 2008, during combat operations in Iraq. RIP Brother.
"Nate"
As Many Rounds As Possible (AMRAP) in 20 minutes of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Intermediate:
AMRAP 20 of:
4 Chest to Bar Pull ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Beginner:
AMRAP 20 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (53# for men/ 35# for women)
Novice:
AMRAP 10 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (35# for men/ 26# for women)
*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.
Due to technical problems, check our WOD DEMO on Facebook here. Sorry for the inconvenience. While your there, feel free to stop by our page and check out some extra Awesomeness.
Post Rounds and Reps to comments
December 12, 2011
WOD Tuesday 12/13/11
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Thrusters (135# for men/ 95# for women)
10 Burpee Box Jump (24"/ 20")
20 Double Unders
Intermediate:
AMRAP 20 of:
5 Thrusters (115# for men/ 80# for women)
10 Burpee Box Jump (24"/ 20")
20 Double Unders or Tuck Jumps
Beginner:
AMRAP 20 of:
5 Thrusters (95# for men/ 65# for women)
10 Burpee Box Jump (20"/ 16")
20 Double Unders or Tuck Jumps
Novice:
AMRAP 10 of:
5 Thrusters (65# for men/ 45# for women)
10 Burpee Box Jump (20"/ 16")
20 Double Unders or Tuck Jumps
*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 Christina Gloger from CrossFit Long Island City
Team Certified Awesome and CrossFit Long Island City do today's WOD - Some of the guys scaled up to 155# for additional self punishment, fell free to do the same.
Post Rounds and Reps to Comments
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Thrusters (135# for men/ 95# for women)
10 Burpee Box Jump (24"/ 20")
20 Double Unders
Intermediate:
AMRAP 20 of:
5 Thrusters (115# for men/ 80# for women)
10 Burpee Box Jump (24"/ 20")
20 Double Unders or Tuck Jumps
Beginner:
AMRAP 20 of:
5 Thrusters (95# for men/ 65# for women)
10 Burpee Box Jump (20"/ 16")
20 Double Unders or Tuck Jumps
Novice:
AMRAP 10 of:
5 Thrusters (65# for men/ 45# for women)
10 Burpee Box Jump (20"/ 16")
20 Double Unders or Tuck Jumps
*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 Christina Gloger from CrossFit Long Island City
Team Certified Awesome and CrossFit Long Island City do today's WOD - Some of the guys scaled up to 155# for additional self punishment, fell free to do the same.
Post Rounds and Reps to Comments
December 11, 2011
WOD Monday 12/12/11
Strength:
Power Clean 3-3-3-3-3
*You have 25 seconds to complete the reps
*Resting 3 to 5 minutes in between sets should be sufficient
Conditioning:
Power "Elizabeth"
21-15-9 rep rounds of:
Power Cleans (135# for men/ 95# for women)
Dips
Intermediate:
21-15-9 rep rounds of:
Power Cleans (115# for men/ 80# for women)
Dips
Beginner:
21-15-9 rep rounds of:
Power Cleans (95# for men/ 65# for women)
Push ups
Novice:
15-12-9 rep rounds of:
Power Cleans (65# for men/ 45# for women)
Push ups
*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.
Power Clean x 3 w Thomas Maresca
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
Power Clean 3-3-3-3-3
*You have 25 seconds to complete the reps
*Resting 3 to 5 minutes in between sets should be sufficient
Conditioning:
Power "Elizabeth"
21-15-9 rep rounds of:
Power Cleans (135# for men/ 95# for women)
Dips
Intermediate:
21-15-9 rep rounds of:
Power Cleans (115# for men/ 80# for women)
Dips
Beginner:
21-15-9 rep rounds of:
Power Cleans (95# for men/ 65# for women)
Push ups
Novice:
15-12-9 rep rounds of:
Power Cleans (65# for men/ 45# for women)
Push ups
*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.
Power Clean x 3 w Thomas Maresca
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
December 9, 2011
Weekend WOD
Strength:
OFF
Conditioning:
"Amanda"
9-7-5 rep rounds of:
Muscle up
Squat Snatch (135# for men/ 95# for women)
Intermediate:
9-7-5 rep rounds of:
3 x Pull up (so 27-21-15)
3 x Dip (so 27-21-15)
Squat Snatch (95#/ 65#)
Beginner:
9-7-5 rep rounds of:
Pull up or Jumping Pull up
Dip
Squat Snatch (45#/ 35#)
Novice:
9-7-5 rep rounds of:
Pull up or Jumping Pull up
Bench Dip
Squat Snatch (PVC pipe/ Broomstick/ Light Bar) --> *Really focus on getting the technique of the movement
*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
Post Times to Comments
OFF
Conditioning:
"Amanda"
9-7-5 rep rounds of:
Muscle up
Squat Snatch (135# for men/ 95# for women)
Intermediate:
9-7-5 rep rounds of:
3 x Pull up (so 27-21-15)
3 x Dip (so 27-21-15)
Squat Snatch (95#/ 65#)
Beginner:
9-7-5 rep rounds of:
Pull up or Jumping Pull up
Dip
Squat Snatch (45#/ 35#)
Novice:
9-7-5 rep rounds of:
Pull up or Jumping Pull up
Bench Dip
Squat Snatch (PVC pipe/ Broomstick/ Light Bar) --> *Really focus on getting the technique of the movement
*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
Post Times to Comments
December 8, 2011
WOD Friday 12/9/11
Strength:
OFF
Conditioning:
"Fran"
21-15-9 rep rounds of:
Thruster (95# for men/ 65# for women)
Pull ups
Intermediate:
21-15-9 rep rounds of:
Thruster (65#/ 45#)
Pull ups or Jumping Pull ups
Beginner:
21-15-9 rep rounds of:
Thruster (45#/ 35#)
Pull ups or Jumping Pull ups
*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
Post Times to Comments
OFF
Conditioning:
"Fran"
21-15-9 rep rounds of:
Thruster (95# for men/ 65# for women)
Pull ups
Intermediate:
21-15-9 rep rounds of:
Thruster (65#/ 45#)
Pull ups or Jumping Pull ups
Beginner:
21-15-9 rep rounds of:
Thruster (45#/ 35#)
Pull ups or Jumping Pull ups
*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
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
December 6, 2011
WOD Wednesday 12/7/11
Strength:
OFF
Conditioning:
5 rounds of:
200m row
15 KB Swings (53# for men/ 35# for women)
10 Burpees
Intermediate:
5 rounds of:
200m row
15 KB Swings (35#/ 26#)
10 Burpees
Beginner:
3 rounds of:
200m row
15 KB Swings (35#/ 26#)
10 Burpees
WOD DEMO - This is one round of the workout (Sorry for the poor video quality)
Post Times to Comments
OFF
Conditioning:
5 rounds of:
200m row
15 KB Swings (53# for men/ 35# for women)
10 Burpees
Intermediate:
5 rounds of:
200m row
15 KB Swings (35#/ 26#)
10 Burpees
Beginner:
3 rounds of:
200m row
15 KB Swings (35#/ 26#)
10 Burpees
WOD DEMO - This is one round of the workout (Sorry for the poor video quality)
Post Times to Comments
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