Continuing the Outlaw cycle ...
AM
A) 5 x 1 Snatch off of the blocks (Knee High) - Heavy - Rest 60 seconds
B) 5 x 1 Clean off of the blocks (Knee High) - Heavy - Rest 60 seconds
C) 5 x 1 Back Squat - 100% of 3 Rep Max - Rest 2 Minutes
D) 3 x 5 Front Squat - Heavy - Rest 90 seconds
PM
A) 3 rounds of:
10 2 box lateral box jumps
15 Handstand Push ups
250m Row
B) Minute 1: 10 GHD sit ups + ME Muscle ups with remaining time
Minute 2: Rest
Minute 3: 15 GHD sit ups + ME Muscle ups with remaining time
Minute 4: Rest
Minute 5: 20 GHD sit ups + ME Muscle ups with remaining time
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Showing posts with label front squat. Show all posts
Showing posts with label front squat. Show all posts
August 14, 2012
August 7, 2012
WOD Tuesday 8/7/12
Another Outlaw influenced day ...
AM
A) Snatch Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
B) Clean Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
C) Back Squat - 4 x 8 - 80% of 3 Rep Max - 2 minutes Rest
D) Front Squat - 5 x 2 - 5 second pause at bottom - 90 seconds Rest
PM
AMRAP 20 of:
100' Prowler Push (195#/ 130#)
5 Rope Climbs
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AM
A) Snatch Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
B) Clean Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
C) Back Squat - 4 x 8 - 80% of 3 Rep Max - 2 minutes Rest
D) Front Squat - 5 x 2 - 5 second pause at bottom - 90 seconds Rest
PM
AMRAP 20 of:
100' Prowler Push (195#/ 130#)
5 Rope Climbs
Post Scores to Comments
July 31, 2012
WOD Tuesday 7/31/12
A) Front Squat - 2 second pause at bottom (no bounce out) - Heavy 2
B) Pendlay Rows - 3 x 5 - 60 seconds Rest
C) 4 rds of:
10 Front Squat (185#/ 125#) - pick up from floor
20 Pull ups
300m Row
REST Exactly 3 minutes
D) Max Rep Muscle Ups in 1 minute
Pendlay Row DEMO
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B) Pendlay Rows - 3 x 5 - 60 seconds Rest
C) 4 rds of:
10 Front Squat (185#/ 125#) - pick up from floor
20 Pull ups
300m Row
REST Exactly 3 minutes
D) Max Rep Muscle Ups in 1 minute
Pendlay Row DEMO
Post Scores to Comments
July 24, 2012
WOD Tuesday 7/24/12
A) Front Squat - 5 x 2 @ 90% of 1 rep max
B) Bench Press - Max Reps @ 225#/ 155#
C) 500m Row
50 Pull ups
100 Double Unders
25 Handstand Push ups
100 Double Unders
50 Wallballs
100 Double Unders
15 Muscle Ups
REST EXACTLY 5 minutes
D) Tabata Row
- 20 seconds of work/ 10 seconds of rest - 8 rounds
- Score is total rolling meters
REST EXACTLY 1 minute
E) 2 minutes of Burpees for max reps
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B) Bench Press - Max Reps @ 225#/ 155#
C) 500m Row
50 Pull ups
100 Double Unders
25 Handstand Push ups
100 Double Unders
50 Wallballs
100 Double Unders
15 Muscle Ups
REST EXACTLY 5 minutes
D) Tabata Row
- 20 seconds of work/ 10 seconds of rest - 8 rounds
- Score is total rolling meters
REST EXACTLY 1 minute
E) 2 minutes of Burpees for max reps
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July 16, 2012
WOD Monday 7/16/12
A) Front Squat - Heavy 5
B) 800m Run, then:
3 rounds of:
25 Pull ups
25 Box Jumps
25 Burpees, then:
1000m Row
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July 11, 2012
WOD Wednesday 7/11/12
To celebrate the start of the 2012 CrossFit Games, we are doing modified versions of the Masters WODs this cycle. And by modified, I mean much heavier. Workout B and the PM Workout are Certified Awesome versions of two of the Friday WODs for the Masters.
AM
A) Front Squat - Heavy Single
B) 4 rounds of:
2 Rope Climbs
1 Shuttle Run (50m total)
5 Front Squat (245#/ 155#)
1 Shuttle Run
PM
1 K Row
30 Power Cleans (185#/ 125#)
50 Burpees
WOD B DEMO w David Charbonneau, Christina Gloger, and Ron Yellin (Clockwise from top left)
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AM
A) Front Squat - Heavy Single
B) 4 rounds of:
2 Rope Climbs
1 Shuttle Run (50m total)
5 Front Squat (245#/ 155#)
1 Shuttle Run
PM
1 K Row
30 Power Cleans (185#/ 125#)
50 Burpees
WOD B DEMO w David Charbonneau, Christina Gloger, and Ron Yellin (Clockwise from top left)
Post Scores to Comments
July 6, 2012
WOD Friday 7/6/12
AM
A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
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A) Pause Front Squats - Heavy Triple (2 second pause at the bottom)
B) Hang Power Clean - Heavy Single
C) 3 rounds of:
10 Back Squat (225#/ 155#)
10 Muscle ups
10 Hang Power Cleans (225#/ 155#)
PM
Every Minute, On The Minute for 9 minutes:
First 3 minutes: Snatch from High Hang
Next 3 minutes: Snatch from Mid Hang
Last 3 minutes: Full Snatch
* These should be near maximal efforts
WOD C DEMO w David Charbonneau, Joseph Arias, and Ron Yellin
Perfect Roundhouse Kick DEMO w Ron Yellin
Post Scores to Comments
June 25, 2012
WOD Monday 6/25/12
AM
A) Front Squat - Heavy 5
B) Bench Press - Heavy Single
C) "Volkswagen"
21 - 15 - 9 of:
Body weight Bench Press
Pull ups
D) 5 sets of:
10 Ring Rows
*No more than 2 minutes Rest in between sets
PM
A) 5 rounds of:
6 Touch and Go Power Snatches
Rest 2 Minutes
*Attempt to increase the weight for each set
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A) Front Squat - Heavy 5
B) Bench Press - Heavy Single
C) "Volkswagen"
21 - 15 - 9 of:
Body weight Bench Press
Pull ups
D) 5 sets of:
10 Ring Rows
*No more than 2 minutes Rest in between sets
PM
A) 5 rounds of:
6 Touch and Go Power Snatches
Rest 2 Minutes
*Attempt to increase the weight for each set
Post Scores to Comments
June 16, 2012
WOD Saturday 6/16/12
A) Push Press - Heavy Triple
B) Front Squat - Heavy Single
C) "Death by"
Squat Clean Thruster (165#/ 110#)
Followed immediately by:
"Death by"
Muscle Up
* "Death by" refers to a workout in which you do 1 rep the first minute, 2 reps the second minute, 3 reps the third, and so on until you cannot complete the allotted number of reps for that minute, within that minute.
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B) Front Squat - Heavy Single
C) "Death by"
Squat Clean Thruster (165#/ 110#)
Followed immediately by:
"Death by"
Muscle Up
* "Death by" refers to a workout in which you do 1 rep the first minute, 2 reps the second minute, 3 reps the third, and so on until you cannot complete the allotted number of reps for that minute, within that minute.
Post Scores to Comments
June 9, 2012
WOD Friday 6/8/12
Sorry for the late post
A)
Front Squat - Heavy Triple
B)
AMRAP 3 of:
A)
Front Squat - Heavy Triple
B)
AMRAP 3 of:
Barbell Walking Lunge (bodyweight on bar)
Rest 3 minutes
AMRAP 5 of:
20 Pull ups
20 Box Jumps
Rest 3 minutes
AMRAP 7 of:
250m row
15 KB Swing (70#/53#)
15 GHD Sit ups
Post Scores to Comments
June 1, 2012
WOD Friday 6/1/12
A) Power Clean - Heavy Single
B) Front Squat - Heavy Triple
C) For 20 minutes:
On the odd minutes perform 3 Power Cleans (225#/ 135#)
On the even minutes perform 2 Rope Climbs
*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 C Demo w Ron Yellin, David Charbonneau, and Christina Gloger (1 round of each)
Post Scores to Comments
B) Front Squat - Heavy Triple
C) For 20 minutes:
On the odd minutes perform 3 Power Cleans (225#/ 135#)
On the even minutes perform 2 Rope Climbs
*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 C Demo w Ron Yellin, David Charbonneau, and Christina Gloger (1 round of each)
Post Scores to Comments
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.
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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 14, 2012
Daily Dose of Awesomeness
There is so much Awesome in this picture I can barely take it.
(click image to enlarge)
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
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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
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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 26, 2012
WOD Friday 4/27/12
Strength:
Back Squat - Heavy Single
Conditioning:
MAX Rep Back Squat (315#/ 205#)
Rest 5 minutes
MAX Rep Front Squat (225#/ 155#)
Rest 5 minutes
MAX Rep Overhead Squat (135#/ 95#)
Intermediate:
(225#/ 155#)
(135#/ 95#)
(95#/ 65#)
Beginner:
(185#/ 125#)
(115#/ 80#)
(65#/ 45#)
MAX Back Squat w David Charbonneau
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Back Squat - Heavy Single
Conditioning:
MAX Rep Back Squat (315#/ 205#)
Rest 5 minutes
MAX Rep Front Squat (225#/ 155#)
Rest 5 minutes
MAX Rep Overhead Squat (135#/ 95#)
Intermediate:
(225#/ 155#)
(135#/ 95#)
(95#/ 65#)
Beginner:
(185#/ 125#)
(115#/ 80#)
(65#/ 45#)
MAX Back Squat w David Charbonneau
Post Weight and Reps to Comments
April 24, 2012
WOD Wednesday 4/25/12
Strength:
OFF
Conditioning:
4 rds of:
45 seconds Max Muscle ups
15 seconds Rest
45 seconds Max Reps of 5 Front Squat + 3 Push Jerk (135#/ 95#)
15 seconds Rest
Intermediate:
Chest to Bar Pull ups
(115#/ 80#)
Beginner:
Pull ups
(95#/ 65#)
Novice:
Ring Rows
(65#/ 45#)
Extra:
MAX Rep Parallette Handstand Pushup
Rest 5 minutes
MAX Rep Handstand Pushup
Carl Paoli goes through a beginner transition to learning the Muscle up
Post Reps completed to Comments
OFF
Conditioning:
4 rds of:
45 seconds Max Muscle ups
15 seconds Rest
45 seconds Max Reps of 5 Front Squat + 3 Push Jerk (135#/ 95#)
15 seconds Rest
Intermediate:
Chest to Bar Pull ups
(115#/ 80#)
Beginner:
Pull ups
(95#/ 65#)
Novice:
Ring Rows
(65#/ 45#)
Extra:
MAX Rep Parallette Handstand Pushup
Rest 5 minutes
MAX Rep Handstand Pushup
Carl Paoli goes through a beginner transition to learning the Muscle up
Post Reps completed 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
April 17, 2012
WOD Wednesday 4/18/12
Strength:
Front Squat: 3-3-3-3-3
Conditioning:
4 rounds of:
4 Power Cleans (205#/ 135#)
6 Muscle ups (4 for women)
8 Toes through Rings
10 Burpees
12 Handstand Pushups
3 Minutes Rest
Intermediate:
4 rounds of:
4 Power Cleans (155#/ 105#)
6 Chest to Bar Pull ups
8 Toes to Bar
10 Burpees
12 Modified Handstand Pushups
3 Minutes Rest
Beginner:
4 rounds of:
4 Power Cleans (115#/ 75#)
6 Pull ups
8 Knees to Elbow
10 Burpees
12 Pushups
3 Minutes Rest
*Another WOD courtesy of www.CrossFitInvictus.com
Post Weight and Times to Comments
Front Squat: 3-3-3-3-3
Conditioning:
4 rounds of:
4 Power Cleans (205#/ 135#)
6 Muscle ups (4 for women)
8 Toes through Rings
10 Burpees
12 Handstand Pushups
3 Minutes Rest
Intermediate:
4 rounds of:
4 Power Cleans (155#/ 105#)
6 Chest to Bar Pull ups
8 Toes to Bar
10 Burpees
12 Modified Handstand Pushups
3 Minutes Rest
Beginner:
4 rounds of:
4 Power Cleans (115#/ 75#)
6 Pull ups
8 Knees to Elbow
10 Burpees
12 Pushups
3 Minutes Rest
*Another WOD courtesy of www.CrossFitInvictus.com
Post Weight and Times to Comments
April 4, 2012
WOD Thursday 4/5/12
Strength:
Front Squat 5-5-5-5-5
Conditioning:
21-15-9 rep rounds of:
Chest to Bar Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (135#/ 95#)
KB Swing (70#/ 53#)
Intermediate:
21-15-9 rep rounds of:
Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (95#/ 65#)
KB Swing (53#/ 35#)
Beginner:
21-15-9 rep rounds of:
Pull ups or Jumping Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (65#/ 45#)
KB Swing (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.
Post Weights and Times to Comments
Front Squat 5-5-5-5-5
Conditioning:
21-15-9 rep rounds of:
Chest to Bar Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (135#/ 95#)
KB Swing (70#/ 53#)
Intermediate:
21-15-9 rep rounds of:
Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (95#/ 65#)
KB Swing (53#/ 35#)
Beginner:
21-15-9 rep rounds of:
Pull ups or Jumping Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (65#/ 45#)
KB Swing (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.
Post Weights and Times to Comments
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