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Showing posts with label crossfit. Show all posts
Showing posts with label crossfit. Show all posts
May 20, 2012
May 2, 2012
Daily Dose of Awesomeness
Relevance, because Uncle Sam has definitely been doing some Crossfit.
Oh and because AHMURKA!!
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March 1, 2012
WOD Friday 3/2/12
Strength:
OFF
Conditioning:
Run 5k
*I know this seems boring, but it is important for us to all get out and run. Enjoy!
Interesting Video on Running Technique
Post Times to Comments
OFF
Conditioning:
Run 5k
*I know this seems boring, but it is important for us to all get out and run. Enjoy!
Interesting Video on Running Technique
Post Times to Comments
February 29, 2012
WOD Thursday 2/29/12
Strength:
OFF
Conditioning:
7 rounds of:
1 Rope Climb
10 Wall ball
15 KB Swings (53#/ 35#)
20 Double Unders
Beginner:
5 rounds of:
5 Modified Rope Climbs
10 Wall ball
15 KB Swings (35#/ 26#)
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 Joe Arias and Joey Marble
Post Times to Comments
OFF
Conditioning:
7 rounds of:
1 Rope Climb
10 Wall ball
15 KB Swings (53#/ 35#)
20 Double Unders
Beginner:
5 rounds of:
5 Modified Rope Climbs
10 Wall ball
15 KB Swings (35#/ 26#)
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 Joe Arias and Joey Marble
Post Times to Comments
February 28, 2012
WOD Wednesday 2/29/12
Strength:
OFF
Conditioning:
21 - 15 - 9 rep rounds of: (While wearing a 20# weight vest)
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute (Remove weight vest)
21 - 15 - 9 of:
Chest to Bar Pull up
Box Jump (30"/ 24")
Handstand Pushup
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute
Repeat
Beginner:
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up or Jumping Pull up
Box Jump (24"/ 20")
Push up
*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:
21 - 15 - 9 rep rounds of: (While wearing a 20# weight vest)
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute (Remove weight vest)
21 - 15 - 9 of:
Chest to Bar Pull up
Box Jump (30"/ 24")
Handstand Pushup
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute
Repeat
Beginner:
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up or Jumping Pull up
Box Jump (24"/ 20")
Push up
*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
February 27, 2012
WOD Tuesday 2/28/11
Strength:
Clean and Jerk - Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 5 minutes of:
Squat Clean and Jerk (165#/ 115#)
Rest 5 Minutes
AMRAP 5 of:
Squat Snatch (135#/ 95#)
Intermediate:
Clean and Jerk (135#/ 95#)
Snatch (115#/ 80#)
Beginner:
Clean and Jerk (95#/ 65#)
Snatch (95#/ 65#)
Novice:
Clean and Jerk (65#/ 45#)
Snatch (65#/ 45#)
*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.
Clean and Jerk - Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 5 minutes of:
Squat Clean and Jerk (165#/ 115#)
Rest 5 Minutes
AMRAP 5 of:
Squat Snatch (135#/ 95#)
Intermediate:
Clean and Jerk (135#/ 95#)
Snatch (115#/ 80#)
Beginner:
Clean and Jerk (95#/ 65#)
Snatch (95#/ 65#)
Novice:
Clean and Jerk (65#/ 45#)
Snatch (65#/ 45#)
*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.
Snatch AMRAP Demo w Joe Marble
For a demo of the clean and jerk AMRAP, head over to Certified Awesome Blog Facebook page.
Post reps to comments
February 26, 2012
WOD Monday 2/27/12
Strength:
Practice Lifting and/or Carrying Odd Objects
- This could be anything --> Yoke, Stones, Kegs, etc. There will be a video at the bottom of the page with some examples. Be Creative. You could even carry another person.
Conditioning:
3 rounds of:
4 Hang Snatches (135#/ 95#)
8 Muscle Ups
50 Double Unders
Intermediate:
3 rounds of:
4 Hang Snatches (115#/ 80#)
24 Pull ups
24 Dips
50 Double Unders or Tuck Jumps
Beginner:
3 rounds of:
4 Hang Snatches (95#/ 65#)
16 Pull ups or Jumping Pull ups
16 Dips or Bench Dips
25 Double Unders or Tuck Jumps
Novice:
3 rounds of:
4 Hang Snatches (65#/ 45#)
8 Pull ups or Jumping Pull ups
8 Dips or Bench Dips
25 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.
Yoke Walking and Keg Pressing with Joseph Arias and Joey Marble
Farmers Walks and Stones to Shoulders with David Charbonneau and Thomas Maresca
WOD DEMO w David Charbonneau and Joseph Arias
Post Times to Commnets
*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.
Yoke Walking and Keg Pressing with Joseph Arias and Joey Marble
Farmers Walks and Stones to Shoulders with David Charbonneau and Thomas Maresca
WOD DEMO w David Charbonneau and Joseph Arias
Post Times to Commnets
February 23, 2012
WOD Friday 2/24/12
Strength:
OFF
Conditioning:
5 rounds of:
10 Wallball
10 KB Swings (53#/ 35#)
10 GHD Sit ups
10 High Pulls (70# Sandbag/ 50# Sandbag)
50 meter Sandbag Run
Intermediate:
5 rounds of:
10 Wallball
10 KB Swings (35#/ 26#)
10 Sit ups
10 High Pulls (50# Sandbag/ 35# Sandbag)
50 meter Sandbag Run
*If you do not have access to a sandbag, use a KettleBell
*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 Joey Marble
Post Time to Comments
OFF
Conditioning:
5 rounds of:
10 Wallball
10 KB Swings (53#/ 35#)
10 GHD Sit ups
10 High Pulls (70# Sandbag/ 50# Sandbag)
50 meter Sandbag Run
Intermediate:
5 rounds of:
10 Wallball
10 KB Swings (35#/ 26#)
10 Sit ups
10 High Pulls (50# Sandbag/ 35# Sandbag)
50 meter Sandbag Run
*If you do not have access to a sandbag, use a KettleBell
*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 Joey Marble
Post Time to Comments
February 22, 2012
WOD Thursday 2/23/12
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
12 Calorie Row
12 Handstand Pushups
12 KB Swings (70#/ 53#)
Intermediate:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 KB Swings (53#/ 35#)
Beginner:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 KB Swings (35#/ 26#)
*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 Rounds to Comments
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
12 Calorie Row
12 Handstand Pushups
12 KB Swings (70#/ 53#)
Intermediate:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 KB Swings (53#/ 35#)
Beginner:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 KB Swings (35#/ 26#)
*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 Rounds to Comments
February 20, 2012
WOD Tuesday 2/21/12
Strength:
Overhead Squat 1-1-1-1-1-1-1
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
30 Double Unders
15 Power Snatches (75#/ 55#)
Beginner:
AMRAP 10 of:
30 Double Unders or Tuck Jumps
15 Power Snatches (45#/ 35#)
Extra/ Competition WOD (Optional):
AMRAP 5 of:
5 Overhead Squats (135#/ 95#)
5 Burpees
Intermediate: (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.
Overhead Squat w David Charbonneau
WOD Demo w David Charbonneau
Post Weights and Rounds to Comments
Overhead Squat 1-1-1-1-1-1-1
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
30 Double Unders
15 Power Snatches (75#/ 55#)
Beginner:
AMRAP 10 of:
30 Double Unders or Tuck Jumps
15 Power Snatches (45#/ 35#)
Extra/ Competition WOD (Optional):
AMRAP 5 of:
5 Overhead Squats (135#/ 95#)
5 Burpees
Intermediate: (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.
Overhead Squat w David Charbonneau
WOD Demo w David Charbonneau
Post Weights and Rounds to Comments
February 19, 2012
WOD Monday 2/20/12
Strength:
Thruster 3-3-3-3-3
Conditioning:
5 rounds of:
10 Chest to Bar Pull ups
6 Squat Clean Thrusters (135#/ 95#)
Then a 800 meter run after completing the 5 rounds
Intermediate:
5 rounds of:
10 Pull ups
6 Squat Clean Thrusters (115#/ 80#)
Then a 800 meter run after completing the 5 rounds
Beginner:
5 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (95#/ 65#)
Then a 800 meter run after completing the 5 rounds
Novice:
3 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (65#/ 45#)
Then a 800 meter run after completing the 3 rounds
Extra Skill Work/ Competition Training (Optional):
Max Parallette Handstand Pushups
Rest 5 minutes
Max Handstand 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.
Thruster DEMO
WOD DEMO
Extra DEMO
Post Weights, Times, and Reps to Comments
Thruster 3-3-3-3-3
Conditioning:
5 rounds of:
10 Chest to Bar Pull ups
6 Squat Clean Thrusters (135#/ 95#)
Then a 800 meter run after completing the 5 rounds
Intermediate:
5 rounds of:
10 Pull ups
6 Squat Clean Thrusters (115#/ 80#)
Then a 800 meter run after completing the 5 rounds
Beginner:
5 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (95#/ 65#)
Then a 800 meter run after completing the 5 rounds
Novice:
3 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (65#/ 45#)
Then a 800 meter run after completing the 3 rounds
Extra Skill Work/ Competition Training (Optional):
Max Parallette Handstand Pushups
Rest 5 minutes
Max Handstand 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.
Thruster DEMO
WOD DEMO
Extra DEMO
Post Weights, Times, and Reps to Comments
January 23, 2012
WOD Tuesday 1/24/12
Strength:
OFF
Conditioning:
"Eva"
5 rounds of:
800m run
30 KB Swings (70#/ 53#)
30 Pull ups
Intermediate:
3 rounds of:
800m run
30 KB Swings (53#/ 35#)
30 Pull ups
Beginner:
3 rounds of:
400m run
15 KB Swings (35#/ 26#)
15 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.
Post Times to Comments
OFF
Conditioning:
"Eva"
5 rounds of:
800m run
30 KB Swings (70#/ 53#)
30 Pull ups
Intermediate:
3 rounds of:
800m run
30 KB Swings (53#/ 35#)
30 Pull ups
Beginner:
3 rounds of:
400m run
15 KB Swings (35#/ 26#)
15 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.
Post Times to Comments
January 22, 2012
WOD Monday 1/23/12
Strength:
1 minute of Stones Over a 50" Bar. 5 minutes Rest. 1 minute of Stones. 5 minutes of Rest. 1 minute of Stones.
- If you do not have access to Stones, do Power Cleans
- Choose a challenging weight --> A weight where it would be very difficult to get 10 reps
Conditioning:
"Death By Push Jerk"
- With a continuos running clock; do 1 Push Jerk the first minute, 2 Push Jerks the second minute, 3 Push Jerks the third minute, and so on until you cannot complete the allotted number of Push Jerks within that minute.
Advanced: (185#/ 135#)
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*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.
Strength WOD DEMO w David Charbonneau, Joseph Arias, and Joey Marble
WOD DEMO w David Charbonneau
Post Weights, Rounds, and Reps to Comments
1 minute of Stones Over a 50" Bar. 5 minutes Rest. 1 minute of Stones. 5 minutes of Rest. 1 minute of Stones.
- If you do not have access to Stones, do Power Cleans
- Choose a challenging weight --> A weight where it would be very difficult to get 10 reps
Conditioning:
"Death By Push Jerk"
- With a continuos running clock; do 1 Push Jerk the first minute, 2 Push Jerks the second minute, 3 Push Jerks the third minute, and so on until you cannot complete the allotted number of Push Jerks within that minute.
Advanced: (185#/ 135#)
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*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.
Strength WOD DEMO w David Charbonneau, Joseph Arias, and Joey Marble
WOD DEMO w David Charbonneau
Post Weights, Rounds, and Reps to Comments
January 20, 2012
Weekend WOD
Strength:
OFF
Conditioning:
15 Hang Clean & Lunges with Axle Bar (135#/ 95#), lunge with each leg for each rep
30 Box Jump (30"/ 24")
15 Hang Clean & Lunges with Axle Bar
Intermediate:
15 Hang Clean & Lunges with Axle Bar (95#/ 65#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Beginner:
15 Hang Clean & Lunges with Axle Bar (65#/ 45#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Novice:
15 Walking Lunges, each leg
30 Box Jump
15 Walking Lunges, each leg
*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:
15 Hang Clean & Lunges with Axle Bar (135#/ 95#), lunge with each leg for each rep
30 Box Jump (30"/ 24")
15 Hang Clean & Lunges with Axle Bar
Intermediate:
15 Hang Clean & Lunges with Axle Bar (95#/ 65#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Beginner:
15 Hang Clean & Lunges with Axle Bar (65#/ 45#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Novice:
15 Walking Lunges, each leg
30 Box Jump
15 Walking Lunges, each leg
*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
January 19, 2012
WOD Friday 1/20/12
Strength:
OFF
Conditioning:
21-15-9 rep rounds of:
Wall ball
KB Swing (53#/ 35#)
Burpee
Intermediate:
21-15-9 rep rounds of:
Wall ball
KB Swing (35#/ 26#)
Burpee
Beginner:
15-12-9 rep rounds of:
Wall ball
KB Swing (35#/ 26#)
Burpee
Post Times to Comments
OFF
Conditioning:
21-15-9 rep rounds of:
Wall ball
KB Swing (53#/ 35#)
Burpee
Intermediate:
21-15-9 rep rounds of:
Wall ball
KB Swing (35#/ 26#)
Burpee
Beginner:
15-12-9 rep rounds of:
Wall ball
KB Swing (35#/ 26#)
Burpee
Post Times to Comments
January 17, 2012
WOD Wednesday 1/18/12
Strength:
OFF
Conditioning:
5 rounds of:
5 Clean & Jerks (155#/ 105#)
7 Burpees
250m Row
Intermediate:
5 rounds of:
5 Clean & Jerks (135#/ 95#)
7 Burpees
250m Row
Beginner:
3 rounds of:
5 Clean & Jerks (95#/ 65#)
7 Burpees
250m Row
Novice:
3 rounds of:
5 Clean & Jerks (65#/ 45#)
7 Burpees
250m Row
*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 -- First round of the WOD
Post Times to Comments
OFF
Conditioning:
5 rounds of:
5 Clean & Jerks (155#/ 105#)
7 Burpees
250m Row
Intermediate:
5 rounds of:
5 Clean & Jerks (135#/ 95#)
7 Burpees
250m Row
Beginner:
3 rounds of:
5 Clean & Jerks (95#/ 65#)
7 Burpees
250m Row
Novice:
3 rounds of:
5 Clean & Jerks (65#/ 45#)
7 Burpees
250m Row
*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 -- First round of the WOD
Post Times to Comments
January 16, 2012
WOD Tuesday 1/17/12
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
21 DumbBell Thrusters (35#/ 25#)
Intermediate:
3 rounds of:
21 Pullups
21 Dips
21 DumbBell Thrusters (30#/ 20#)
Beginner:
3 rounds of:
21 Pushups
21 DumbBell Thrusters (25#/ 15#)
Novice:
3 rounds of:
14 Pushups
21 DumbBell Thrusters (20#/ 10#)
*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 Joey Marble -- Camera ran out of memory ... no last round of thrusters
Post Times to Comments
OFF
Conditioning:
3 rounds of:
7 Muscle ups
21 DumbBell Thrusters (35#/ 25#)
Intermediate:
3 rounds of:
21 Pullups
21 Dips
21 DumbBell Thrusters (30#/ 20#)
Beginner:
3 rounds of:
21 Pushups
21 DumbBell Thrusters (25#/ 15#)
Novice:
3 rounds of:
14 Pushups
21 DumbBell Thrusters (20#/ 10#)
*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 Joey Marble -- Camera ran out of memory ... no last round of thrusters
Post Times to Comments
January 15, 2012
WOD Monday 1/16/12
Run 5K.
*The goal is to do this as fast as possible. If you cannot run, walk fast. Time yourself and write it down somewhere so that you can try to beat it next time.
*If you use a treadmill, put it on a 1.0 incline to better simulate the road run.
Rest as needed (try to keep it under 20 min) then:
Max repetition Deadlift in two minutes.
Advanced: (275# for men/ 185# for women)
Intermediate: (185/ 115)
Beginner: (115/ 75)
Novice: (70# kettlebell/ 53# kettlebell)
*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.
Post Times and Reps to Comments
January 12, 2012
WOD Friday 1/13/12
Strength:
Ring Dips 5-4-3-2-1
Conditioning:
4 rounds of:
10 Burpees
15 Overhead Squats (95#/ 65#)
20 Glute Ham Developer (GHD) Sit ups
Intermediate:
3 rounds of:
10 Burpees
15 Overhead Squats (65#/ 45#)
20 Glute Ham Developer (GHD) Sit ups
Beginner:
3 rounds of:
10 Burpees
15 Overhead Squats (45#/ 35#)
20 Sit ups
Novice:
3 rounds of:
10 Burpees
15 Squats
20 Sit ups
*If you do not have a GHD, feel free to be creative. In our WOD DEMO we use a GHD that we made using stuff we found at the gym. You can also substitute decline sit ups or do double the amount of sit 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.
Ring Dip DEMO w Joe "Marble" Cosenza
WOD DEMO w David Charbonneau -- First round of WOD
Post Weights and Times to Comments
Ring Dips 5-4-3-2-1
Conditioning:
4 rounds of:
10 Burpees
15 Overhead Squats (95#/ 65#)
20 Glute Ham Developer (GHD) Sit ups
Intermediate:
3 rounds of:
10 Burpees
15 Overhead Squats (65#/ 45#)
20 Glute Ham Developer (GHD) Sit ups
Beginner:
3 rounds of:
10 Burpees
15 Overhead Squats (45#/ 35#)
20 Sit ups
Novice:
3 rounds of:
10 Burpees
15 Squats
20 Sit ups
*If you do not have a GHD, feel free to be creative. In our WOD DEMO we use a GHD that we made using stuff we found at the gym. You can also substitute decline sit ups or do double the amount of sit 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.
Ring Dip DEMO w Joe "Marble" Cosenza
WOD DEMO w David Charbonneau -- First round of WOD
Post Weights and Times to Comments
January 11, 2012
WOD Thursday 1/12/12
Strength:
OFF
Conditioning:
4 rounds of:
3 Front Squat (185# for men/ 135# for women)
3 Thruster (185#/ 135#)
3 Shoulder to Overhead (185#/ 135#)
12 Pull ups
Intermediate:
(155#/ 105#)
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.
WOD DEMO w Joseph Arias -- Only the first round of the workout
Post Times to Comments
OFF
Conditioning:
4 rounds of:
3 Front Squat (185# for men/ 135# for women)
3 Thruster (185#/ 135#)
3 Shoulder to Overhead (185#/ 135#)
12 Pull ups
Intermediate:
(155#/ 105#)
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.
WOD DEMO w Joseph Arias -- Only the first round of the workout
Post Times to Comments
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