AM
A) Push Jerk - Heavy Single
B) 5 rds of:
5 Push Jerks (185#/ 125#)
10 Burpees
1 Deadlift (405#/ 265#)
PM
A) Snatch - 7 x 1 at 90%
B) Ring Push ups - 5 x 10
C) Ring Rows - 5 x 10
WOD B DEMO w David Charbonneau and Ron Yellin
Post Scores to Comments
Showing posts with label deadlift. Show all posts
Showing posts with label deadlift. Show all posts
August 1, 2012
July 25, 2012
WOD Wednesday 7/25/12
AM
A) Banded Deadlift - 15 x 1 - 65% Bar Weight + 25% Band Tension
- Rest exactly 30 seconds between lifts
- Percentages off 1 rep Max
- Focus on speed through the movement
B) 5 Rounds of:
Max Effort Weighted Dips (25#/ 15#)
60 seconds Rest
C) Yoke Carry - 50 feet - Heavy as possible
D) 3 rounds of:
100 ft Yoke Carry (475#/ 325#)
15 Toes to Bar
100 ft Farmers Carry (165#/ 115#)
15 Toes to Bar
100 ft Yoke Carry
15 Toes to Bar
PM
A) Snatch off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
B) Clean off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
625# Yoke Carry w David Charbonneau
WOD DEMO w Christina Gloger
Snatch off the High Blocks w David Charbonneau
Clean off the High Blocks w Ron Yellin
Post Scores to Comments
A) Banded Deadlift - 15 x 1 - 65% Bar Weight + 25% Band Tension
- Rest exactly 30 seconds between lifts
- Percentages off 1 rep Max
- Focus on speed through the movement
B) 5 Rounds of:
Max Effort Weighted Dips (25#/ 15#)
60 seconds Rest
C) Yoke Carry - 50 feet - Heavy as possible
D) 3 rounds of:
100 ft Yoke Carry (475#/ 325#)
15 Toes to Bar
100 ft Farmers Carry (165#/ 115#)
15 Toes to Bar
100 ft Yoke Carry
15 Toes to Bar
PM
A) Snatch off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
B) Clean off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
625# Yoke Carry w David Charbonneau
WOD DEMO w Christina Gloger
Snatch off the High Blocks w David Charbonneau
Clean off the High Blocks w Ron Yellin
Post Scores to Comments
July 17, 2012
Army of Awesome - Member Highlight
I'd like everyone to meet Rivka "The Queen of The Rack" Berger. Over the past month, Rivka has solidified her Certification in Awesomeness, putting in the work that most can't even imagine doing. She's been throwing up some crazy numbers, hitting multiple new personal records including a 225lb back squat and an ever so awesome 320lb deadlift. Not content with just getting stronger, Rivka is also currently training to run the Rock and Roll marathon in December. This athlete is living proof that what you put in is what you get out.
Thank you Rivka for being awesome and keep up the good work.
If anyone in the Army of Awesome feels they should be highlighted for their Awesome performances or transformations, then shoot us an email or message on Facebook.
As always, stay Awesome...
Juice out.
WOD Tuesday 7/17/12
AM
A) Turkish Get Up - Heavy Single (Each Arm)
B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
12 Deadlifts (315#/ 205#)
100 ft Farmers Carry
9 Deadlifts
50 ft Farmers Carry
6 Deadlifts
*Farmers Carry must be done with Barbells. No Farmers Handles.
C) Tabata KB swings (53#/ 35#)
* 8 rounds, 20 seconds of work, 10 seconds of rest
PM
Every Minute, On The Minute for 12 Minutes:
First 5 Minutes: 5 Hang Power Cleans
Next 4 Minutes: 3 Power Cleans
Last 3 Minutes: 1 Squat Clean
155# Turkish Get Up w David Charbonneau
PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)
Post Scores to Comments
A) Turkish Get Up - Heavy Single (Each Arm)
B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
12 Deadlifts (315#/ 205#)
100 ft Farmers Carry
9 Deadlifts
50 ft Farmers Carry
6 Deadlifts
*Farmers Carry must be done with Barbells. No Farmers Handles.
C) Tabata KB swings (53#/ 35#)
* 8 rounds, 20 seconds of work, 10 seconds of rest
PM
Every Minute, On The Minute for 12 Minutes:
First 5 Minutes: 5 Hang Power Cleans
Next 4 Minutes: 3 Power Cleans
Last 3 Minutes: 1 Squat Clean
155# Turkish Get Up w David Charbonneau
PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)
Post Scores to Comments
July 12, 2012
WOD Thursday 7/12/12
A) Snatch - Heavy Single
B) 10 Deadlift (345#/ 225#)
20 Pull ups
30 Box Jumps
40 KB Swings (70#/ 53#)
50 Double Unders
40 KB Swings
30 Box Jumps
20 Pull ups
10 Deadlift
*Post Scores to Comments
B) 10 Deadlift (345#/ 225#)
20 Pull ups
30 Box Jumps
40 KB Swings (70#/ 53#)
50 Double Unders
40 KB Swings
30 Box Jumps
20 Pull ups
10 Deadlift
*Post Scores to Comments
July 8, 2012
WOD Sunday 7/8/12
A) MAX Deadlift
B) 3 rounds of:
400m Run
20 Handstand Pushups
10 Deadlifts (315#/ 205#)
Post Scores to Comments
B) 3 rounds of:
400m Run
20 Handstand Pushups
10 Deadlifts (315#/ 205#)
Post Scores to Comments
July 2, 2012
WOD Monday 7/2/12
AM
A) Squat Clean - Heavy Single
B) "KING KONG"
3 rounds of:
1 Deadlift (455#/ 300#)
2 Muscle ups
3 Squat Cleans (250#/ 165#)
4 Handstand Push ups
PM
A) Dead Hang Snatch - Heavy 2
*Only upward movement should be a shrug. Should focus on dropping under the bar.
B) Snatch Off the Blocks - Heavy Single (Set Blocks to High Hang)
King Kong Demo w/ David Charbonneau
Dead Hang Snatch/ Tall Snatch
Post Scores to Comments
A) Squat Clean - Heavy Single
B) "KING KONG"
3 rounds of:
1 Deadlift (455#/ 300#)
2 Muscle ups
3 Squat Cleans (250#/ 165#)
4 Handstand Push ups
PM
A) Dead Hang Snatch - Heavy 2
*Only upward movement should be a shrug. Should focus on dropping under the bar.
B) Snatch Off the Blocks - Heavy Single (Set Blocks to High Hang)
King Kong Demo w/ David Charbonneau
Dead Hang Snatch/ Tall Snatch
Post Scores to Comments
June 24, 2012
WOD Sunday 6/24/12
A) 5 rounds of:
5 Deadlift (315#/ 205#)
10 Handstand Pushups
5 Power Cleans (205#/ 135#)
B) 5 rounds of:
20 ft Handstand Walk
1 Legless Rope Climb
C) In Teams of Three complete the following:
100 Box Jumps (20")
100 Toes to Bar
100 Wallball
100 KB Snatches (35#/ 26#)
100 Weighted Sit ups (25#)
100 Burpee Pull ups
*Only One Person working at a time
*Must complete the tasks in order
Post Scores to Comments
5 Deadlift (315#/ 205#)
10 Handstand Pushups
5 Power Cleans (205#/ 135#)
B) 5 rounds of:
20 ft Handstand Walk
1 Legless Rope Climb
C) In Teams of Three complete the following:
100 Box Jumps (20")
100 Toes to Bar
100 Wallball
100 KB Snatches (35#/ 26#)
100 Weighted Sit ups (25#)
100 Burpee Pull ups
*Only One Person working at a time
*Must complete the tasks in order
Post Scores to Comments
June 13, 2012
WOD Wednesday 6/13/12
AM
A) Overhead Squat - Heavy 5
B) 10 rounds of:
5 Deadlifts (315#/ 205#)
20m Overhead Walking Lunge (45#/ 25#)
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Snatches
Next 5 minutes: 2 touch-and-go Squat Snatches
Next 5 minutes: 1 rep Squat Snatches
*Increase weight from from one 5 minute set, to the other
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
A) Overhead Squat - Heavy 5
B) 10 rounds of:
5 Deadlifts (315#/ 205#)
20m Overhead Walking Lunge (45#/ 25#)
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Snatches
Next 5 minutes: 2 touch-and-go Squat Snatches
Next 5 minutes: 1 rep Squat Snatches
*Increase weight from from one 5 minute set, to the other
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
June 5, 2012
WOD Tuesday 6/5/12
A) MAX Deadlift
B) Max Rep Deadlift (405#/ 265#)
C) AMRAP 20 minutes of:
400m Run
10 Muscle Ups
50 Double Unders
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A Demo with David Charbonneau (547.5# - One of the 2.5# fell off)
WOD B Demo with David Charbonneau
Post Scores to Comments
B) Max Rep Deadlift (405#/ 265#)
C) AMRAP 20 minutes of:
400m Run
10 Muscle Ups
50 Double Unders
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A Demo with David Charbonneau (547.5# - One of the 2.5# fell off)
WOD B Demo with David Charbonneau
Post Scores to Comments
June 2, 2012
May 21, 2012
WOD Monday 5/21/12
This a Tapering Off week before Regionals this weekend, so these workouts will be low in volume.
A) 7 Deadlifts (345#/ 225#)
90 seconds Rest
7 Deadlifts
B) 30 Back Squat (135#/ 95#)
40 Pull up
20 Shoulder to Overhead (135#/ 95#)
30 Front Squat (85#/ 65#)
20 Pull up
20 Shoulder to Overhead (85#/ 65#)
20 Overhead Squat (65#/ 45#)
10 Pull up
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
A) 7 Deadlifts (345#/ 225#)
90 seconds Rest
7 Deadlifts
B) 30 Back Squat (135#/ 95#)
40 Pull up
20 Shoulder to Overhead (135#/ 95#)
30 Front Squat (85#/ 65#)
20 Pull up
20 Shoulder to Overhead (85#/ 65#)
20 Overhead Squat (65#/ 45#)
10 Pull up
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
May 15, 2012
WOD Tuesday 5/15/12
A) 3 rounds of:
7 HEAVY Deadlift (345# or more/ 225# or more)
60 seconds Rest
B) 20 Deadlifts (225#/ 155#)
10 Muscle up
25 Wallball
20 Toes to Bar
25 Wallball
20 Toes to Bar
C) 1000 meter Row
50 Pistols
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and Christina Glogger (Video runs out before end of Workout
Pistol help with Carl Paoli
Post Scores to Comments
7 HEAVY Deadlift (345# or more/ 225# or more)
60 seconds Rest
B) 20 Deadlifts (225#/ 155#)
10 Muscle up
25 Wallball
20 Toes to Bar
25 Wallball
20 Toes to Bar
C) 1000 meter Row
50 Pistols
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and Christina Glogger (Video runs out before end of Workout
Pistol help with Carl Paoli
Post Scores to Comments
May 11, 2012
WOD Friday 5/11/12
A) "Diane"
21 - 15 - 9 of:
Deadlift (225#/ 155#)
Handstand Pushup
B) 30 Back Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
20 Front Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
10 Overhead Squats (135#/ 95#)
10 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w David Charbonneau and Ron Yellin
WOD A DEMO w Ron Yellin and David Charbonneau
Post Scores to Comments
21 - 15 - 9 of:
Deadlift (225#/ 155#)
Handstand Pushup
B) 30 Back Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
20 Front Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
10 Overhead Squats (135#/ 95#)
10 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w David Charbonneau and Ron Yellin
WOD A DEMO w Ron Yellin and David Charbonneau
Post Scores to Comments
May 6, 2012
WOD Sunday 5/6/12
From here on out, the WOD post will be exactly what myself and our competition team has done for that day. That means that Rest Days will be posted as well. I will make my best attempt at video taping most of our WODs. Thank you for your continuing support of this site.
A) 225# "DT"
5 Rounds of:
12 Deadlifts (225#/ 155#)
9 Hang Power Cleans (225#/ 155#)
6 Jerks (225#/ 155#)
*The originally weight for this workout is 155#/105#, so that would be a scalable option
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD DEMO w David Charbonneau and Ron Yellin
Post Times to Comments
A) 225# "DT"
5 Rounds of:
12 Deadlifts (225#/ 155#)
9 Hang Power Cleans (225#/ 155#)
6 Jerks (225#/ 155#)
*The originally weight for this workout is 155#/105#, so that would be a scalable option
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD DEMO w David Charbonneau and Ron Yellin
Post Times to Comments
May 1, 2012
WOD Wednesday 5/2/12
Strength:
Push Press 5 x 5
Conditioning:
3 Rounds of:
Every 3 minutes perform:
21 Deadlifts (225#/ 155#)
21 Handstand Pushups
Intermediate: Every 4 minutes
Beginner: Every 5 minutes
Hopefully the Videos below will assist in developing your Handstand Push up
Post Weights and Times to Comments
Push Press 5 x 5
Conditioning:
3 Rounds of:
Every 3 minutes perform:
21 Deadlifts (225#/ 155#)
21 Handstand Pushups
Intermediate: Every 4 minutes
Beginner: Every 5 minutes
Hopefully the Videos below will assist in developing your Handstand Push up
Post Weights and Times to Comments
April 23, 2012
WOD Tuesday 4/24/12
Strength:
MAX Snatch
Conditioning:
2012 CrossFit Games Regional WOD 6
3 rds of:
7 Deadlifts (345#/ 225#)
7 Muscle ups
3 rds of:
21 Wall balls
21 Toes to Bar
Then:
100 ft Farmers (2 - 100#/ 70# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 100#/ 70# Dumbbells)
3 Muscle ups
Intermediate:
3 rds of:
7 Deadlifts (275#/ 185#)
7 Chest to Bar Pull ups
3 rds of:
21 Wall balls
21 Knees to Elbow
Then:
100 ft Farmers (2 - 80#/ 55# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 80#/ 55# Dumbbells)
3 Chest to Bar Pull ups
Beginner:
3 rds of:
7 Deadlifts (185#/ 125#)
7 Pull ups
3 rds of:
21 Wall balls
21 Sit ups
Then:
100 ft Farmers (2 - 60#/ 40# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 60#/ 40# Dumbbells)
3 Pull ups
*For movement Standards visit the CrossFit Games Website here
Snatch Compilation from California Strength
Post Weights and Times to Comments
MAX Snatch
Conditioning:
2012 CrossFit Games Regional WOD 6
3 rds of:
7 Deadlifts (345#/ 225#)
7 Muscle ups
3 rds of:
21 Wall balls
21 Toes to Bar
Then:
100 ft Farmers (2 - 100#/ 70# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 100#/ 70# Dumbbells)
3 Muscle ups
Intermediate:
3 rds of:
7 Deadlifts (275#/ 185#)
7 Chest to Bar Pull ups
3 rds of:
21 Wall balls
21 Knees to Elbow
Then:
100 ft Farmers (2 - 80#/ 55# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 80#/ 55# Dumbbells)
3 Chest to Bar Pull ups
Beginner:
3 rds of:
7 Deadlifts (185#/ 125#)
7 Pull ups
3 rds of:
21 Wall balls
21 Sit ups
Then:
100 ft Farmers (2 - 60#/ 40# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 60#/ 40# Dumbbells)
3 Pull ups
*For movement Standards visit the CrossFit Games Website here
Snatch Compilation from California Strength
Post Weights and Times to Comments
April 12, 2012
WOD Friday 4/13/12
Strength:
MAX Jerk
Conditioning:
12 Deadlift (315#/ 205#)
40 Wallballs
50 Double Unders
9 Deadlift
30 Wallballs
50 Double Under
6 Deadlift
20 Wallballs
50 Double Unders
3 Deadlift
10 Wallballs
50 Double Unders
Intermediate:
Deadlift (225#/ 150#)
Beginner:
Deadlift (135#/ 95#)
COMPETITION:
Deadlift (365#/ 245#)
*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.
385# Jerk w Frank Murray
Post Weights and Times to Comments
MAX Jerk
Conditioning:
12 Deadlift (315#/ 205#)
40 Wallballs
50 Double Unders
9 Deadlift
30 Wallballs
50 Double Under
6 Deadlift
20 Wallballs
50 Double Unders
3 Deadlift
10 Wallballs
50 Double Unders
Intermediate:
Deadlift (225#/ 150#)
Beginner:
Deadlift (135#/ 95#)
COMPETITION:
Deadlift (365#/ 245#)
*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.
385# Jerk w Frank Murray
Post Weights and Times to Comments
April 9, 2012
WOD Tuesday 4/10/12
Strength:
OFF
Conditioning:
6 rounds of:
10 Deadlifts (225#/ 155#)
10 Squat Cleans (135#/ 95#)
400m run
Intermediate:
6 rounds of:
10 Deadlifts (185#/ 125#)
10 Squat Cleans (95#/ 65#)
400m run
Beginner:
4 rounds of:
10 Deadlifts (135#/ 95#)
10 Squat Cleans (65#/ 45#)
400m 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 Joey Marble - Sorry about the terrible video quality
Post Times to Comments
OFF
Conditioning:
6 rounds of:
10 Deadlifts (225#/ 155#)
10 Squat Cleans (135#/ 95#)
400m run
Intermediate:
6 rounds of:
10 Deadlifts (185#/ 125#)
10 Squat Cleans (95#/ 65#)
400m run
Beginner:
4 rounds of:
10 Deadlifts (135#/ 95#)
10 Squat Cleans (65#/ 45#)
400m 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 Joey Marble - Sorry about the terrible video quality
Post Times to Comments
Subscribe to:
Posts (Atom)