A) 20 Dumbbell Snatches (100#/ 70#)
Rest 2 Minutes
20 Dumbbell Snatches
B) 4 rounds of:
Max Rep Hang Clean (225#/ 135#)
Rest 2 minutes
C) Back Squat - Heavy Triple
D) 20 Toes to Bar
20 Pistols
50 foot Farmers Carry (100# DBs/ 70#)
15 T2B
15 Pistols
50 foot Farmers Carry
10 T2B
10 Pistols
50 foot Farmers Carry
*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 (First set)
WOD A DEMO w Christina Glogger (First set)
WOD B DEMO w David Charbonneau and Ron Yellin (First Round)
WOD D DEMO w Ron Yellin
Post Scores to Comments
Showing posts with label dumbbell. Show all posts
Showing posts with label dumbbell. Show all posts
May 10, 2012
May 7, 2012
WOD Monday 5/7/12
A) Front Squat - Heavy Single
B) Max Rep Front Squat @ 225#/ 155#
*If you are going to scale this, take 75% of your Heavy Single
C) 5 rounds of:
1 minute AMRAP of:
125 ft Shuttle Sprint
Max Reps of Dumbbell Snatches with remaining time (100#/ 70#)
1 minute REST
D) 5 rounds of:
1 minute AMRAP of:
100 meter Row
Max Reps of Pistols with remaining time
1 minute REST
*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 David Charbonneau
WOD C DEMO w David Charbonneau and Joseph Arias
WOD D DEMO w David Charbonneau and Joseph Arias
Post Weights and Reps to Comments
B) Max Rep Front Squat @ 225#/ 155#
*If you are going to scale this, take 75% of your Heavy Single
C) 5 rounds of:
1 minute AMRAP of:
125 ft Shuttle Sprint
Max Reps of Dumbbell Snatches with remaining time (100#/ 70#)
1 minute REST
D) 5 rounds of:
1 minute AMRAP of:
100 meter Row
Max Reps of Pistols with remaining time
1 minute REST
*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 David Charbonneau
WOD C DEMO w David Charbonneau and Joseph Arias
WOD D DEMO w David Charbonneau and Joseph Arias
Post Weights and Reps to Comments
April 22, 2012
WOD Monday 4/23/12
Workout 1:
4 rounds of:
10 One-arm Dumbbell Snatch (100#/ 70#)
50 meter shuttle sprint
Intermediate: (80#/ 55#)
Beginner: (60#/ 40#)
Novice: (40#/ 25#)
*10 minute Time Cap
Workout 2:
50 Back Squats (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
50 Front Squats (85#/ 65#)
40 Pull ups
30 Shoulder to Overhead (85#/ 65#)
50 Overhead Squats (65#/ 45#)
40 Pull ups
30 Shoulder to Overhead (65#/ 45#)
*22 minute Time Cap
*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here
Curious about what the CrossFit Games are? Check out this video.
Post Times or Reps completed to Comments
4 rounds of:
10 One-arm Dumbbell Snatch (100#/ 70#)
50 meter shuttle sprint
Intermediate: (80#/ 55#)
Beginner: (60#/ 40#)
Novice: (40#/ 25#)
*10 minute Time Cap
Workout 2:
50 Back Squats (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
50 Front Squats (85#/ 65#)
40 Pull ups
30 Shoulder to Overhead (85#/ 65#)
50 Overhead Squats (65#/ 45#)
40 Pull ups
30 Shoulder to Overhead (65#/ 45#)
*22 minute Time Cap
*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here
Curious about what the CrossFit Games are? Check out this video.
Post Times or Reps completed to Comments
February 16, 2012
WOD Friday 2/17/12
Strength:
OFF
Conditioning:
21 Deadlifts (225#/ 155#)
15 Dumbbell Hang Squat Cleans (45#/ 30#)
9 Wall Walks
15 Deadlifts
11 Dumbbell Hang Squat Cleans
6 Wall Walks
9 Deadlifts
6 Dumbbell Hang Squat Cleans
3 Wall Walks
Intermediate:
Deadlift (185#/ 125#)
Squat Clean (35#/ 20#)
Modified Wall Walks*
Beginner:
Deadlift (135#/ 95#)
Squat Clean (25#/ 15#)
Modified Wall Walks*
Novice:
Deadlift (95#/ 65#)
Squat Clean (20#/ 10#)
Modified Wall Walks*
*For Modified Wall Walks, walk hands back and forth with feet remaining on ground or on an elevated service for added difficulty.
*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 Times to Comments
OFF
Conditioning:
21 Deadlifts (225#/ 155#)
15 Dumbbell Hang Squat Cleans (45#/ 30#)
9 Wall Walks
15 Deadlifts
11 Dumbbell Hang Squat Cleans
6 Wall Walks
9 Deadlifts
6 Dumbbell Hang Squat Cleans
3 Wall Walks
Intermediate:
Deadlift (185#/ 125#)
Squat Clean (35#/ 20#)
Modified Wall Walks*
Beginner:
Deadlift (135#/ 95#)
Squat Clean (25#/ 15#)
Modified Wall Walks*
Novice:
Deadlift (95#/ 65#)
Squat Clean (20#/ 10#)
Modified Wall Walks*
*For Modified Wall Walks, walk hands back and forth with feet remaining on ground or on an elevated service for added difficulty.
*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 Times to Comments
February 13, 2012
WOD Tuesday 2/14/12
Strength:
Shoulder Press 5-5-5-5-5
Conditioning:
Event 3 from the 2012 Frostbite this past weekend:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
20 UNBROKEN Double Unders
25 Dumbbell Ground to Overhead (40#/ 25#)
30 Burpees with a jump over a parallette
*Double unders must be done consecutively
*Ground to Overhead can be done with either hand. You can switch hands as many times as you want
Intermediate:
AMRAP 10 minutes of:
60 Single Unders
25 Dumbbell Ground to Overhead (25#/ 15#)
30 Burpees with a step over a parallette
WOD DEMO w Joseph Arias and Elie Zeitlin
Post Rounds and Reps to Comments
Shoulder Press 5-5-5-5-5
Conditioning:
Event 3 from the 2012 Frostbite this past weekend:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
20 UNBROKEN Double Unders
25 Dumbbell Ground to Overhead (40#/ 25#)
30 Burpees with a jump over a parallette
*Double unders must be done consecutively
*Ground to Overhead can be done with either hand. You can switch hands as many times as you want
Intermediate:
AMRAP 10 minutes of:
60 Single Unders
25 Dumbbell Ground to Overhead (25#/ 15#)
30 Burpees with a step over a parallette
WOD DEMO w Joseph Arias and Elie Zeitlin
Post Rounds and Reps to Comments
January 29, 2012
WOD Monday 1/30/12
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 7 minutes of:
10 Overhead Squats (95#/ 65#)
30 Double Unders
Rest 1 minute
AMRAP in 5 minutes of:
2 Rope Climbs
14 KB Swings (70#/ 53#)
Rest 1 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (40#/ 30#)
*Your Score is the Total Number of Reps Completed through all of the AMRAPs.
Intermediate:
AMRAP in 7 minutes of:
10 Overhead Squats (65#/ 45#)
30 Double Unders or Tuck Jumps
Rest 1 minute
AMRAP in 5 minutes of:
7 Pull ups
14 KB Swings (53#/ 35#)
Rest 1 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (30#/ 20#)
Beginner:
AMRAP in 7 minutes of:
10 Overhead Squats (45#/ 35#)
30 Jump rope skips
Rest 2 minute
AMRAP in 5 minutes of:
7 Pull ups or Jumping Pull ups
14 KB Swings (35#/ 26#)
Rest 2 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (20#/ 15#)
*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 Joseph Arias --> shows first minute of each AMRAP
Post Total Number of Reps Completed to Comments
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 7 minutes of:
10 Overhead Squats (95#/ 65#)
30 Double Unders
Rest 1 minute
AMRAP in 5 minutes of:
2 Rope Climbs
14 KB Swings (70#/ 53#)
Rest 1 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (40#/ 30#)
*Your Score is the Total Number of Reps Completed through all of the AMRAPs.
Intermediate:
AMRAP in 7 minutes of:
10 Overhead Squats (65#/ 45#)
30 Double Unders or Tuck Jumps
Rest 1 minute
AMRAP in 5 minutes of:
7 Pull ups
14 KB Swings (53#/ 35#)
Rest 1 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (30#/ 20#)
Beginner:
AMRAP in 7 minutes of:
10 Overhead Squats (45#/ 35#)
30 Jump rope skips
Rest 2 minute
AMRAP in 5 minutes of:
7 Pull ups or Jumping Pull ups
14 KB Swings (35#/ 26#)
Rest 2 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (20#/ 15#)
*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 Joseph Arias --> shows first minute of each AMRAP
Post Total Number of Reps Completed to Comments
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