Weekend WOD

Strength:

   OFF


Conditioning:

   "Bradshaw" -- This is a CrossFit main site Hero WOD dedicated to U.S. Army First Lieutenant Brian Bradshaw who died in Afghanistan, in 2009, serving our country. We at Certified Awesome have the upmost appreciation and respect for your sacrifice. Thanks Brother.

   "Bradshaw"
     10 rounds of:
       3 Handstand Pushups
       6 Deadlifts (225# for men/ 155# for women)
       12 Pull ups
       24 Double Unders

   Intermediate:
    10 rounds of:
      6 Pushups
      6 Deadlifts (155#/ 105#)
      6 Pullups
      12 Double Unders/ 12 Tuck Jumps/ 24 Single Unders

   Beginner:
     5 rounds of:
       6 Pushups
       6 Deadlifts (105#/ 75#)
       6 Jumping Pull ups
       12 Double Unders/ 12 Tuck Jumps/ 24 Single Unders

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.

WOD DEMO - This is just the first four rounds of the WOD.

Post Time to comments

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.

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:

     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

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.

Weekend WOD

This is a bit early, but I will out of town this weekend competing in the Beast of the East tournament. Should be a good time, I'll be sure to post some vids when I get a chance. With that being said, here is the WOD:

     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)


Rest at least one day this weekend because Im sure those legs are jelly after this week of WODs!


Post 5K times and Deadlift loads and reps to comments. Enjoy!

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