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
Post Scores to Comments
Showing posts with label ghd sit ups. Show all posts
Showing posts with label ghd sit ups. Show all posts
August 14, 2012
August 10, 2012
WOD Friday 8/10/12
A) Pendlay Rows - 5 x 5 - Heavy - 60 seconds Rest
B) "Ryan"
5 rounds of:
7 Muscle ups
21 Burpees
C) 3 x 10 GHD Sit ups - 45 seconds Rest
D) 8 rounds of:
Row 20 seconds
Rest 40 seconds
Post Scores to Comments
B) "Ryan"
5 rounds of:
7 Muscle ups
21 Burpees
C) 3 x 10 GHD Sit ups - 45 seconds Rest
D) 8 rounds of:
Row 20 seconds
Rest 40 seconds
Post Scores to Comments
July 5, 2012
June 30, 2012
WOD Friday 6/29/12
Sorry this is late ...
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
June 20, 2012
WOD Wednesday 6/20/12
A) 10 rds of:
2 HEAVY Back Squat
60 seconds Rest
B) 5 rds of:
20 Chest to Bar Pull ups
15 Box Jumps (30"/ 24")
10 GHD Sit ups
*Finish with 200 Double Unders
Post Scores to Comments
2 HEAVY Back Squat
60 seconds Rest
B) 5 rds of:
20 Chest to Bar Pull ups
15 Box Jumps (30"/ 24")
10 GHD Sit ups
*Finish with 200 Double Unders
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 4, 2012
WOD Monday 6/4/12
A) Max Height Box Jump
B) Back Squat - Heavy Double
C) 3 rounds of:
Max Rep Back Squat (90% of Double)
Max Rep Box Jump in 1 minute (30"/ 24")
Rest 90 seconds
D) 21-15-9 of:
GHD Sit up
Back Extension
*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 Ron Yellin (50")
WOD C DEMO w David Charbonneau (365#) - Prepare for the hilarious bail
Post Scores to Comments
B) Back Squat - Heavy Double
C) 3 rounds of:
Max Rep Back Squat (90% of Double)
Max Rep Box Jump in 1 minute (30"/ 24")
Rest 90 seconds
D) 21-15-9 of:
GHD Sit up
Back Extension
*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 Ron Yellin (50")
WOD C DEMO w David Charbonneau (365#) - Prepare for the hilarious bail
Post Scores to Comments
March 29, 2012
WOD Friday 3/30/12
Strength:
Front Squat 3-3-3-3-3
Conditioning:
5 rounds of:
6 Odd Object Squats on each side of your body
12 GHD sit ups
* Feel free to be creative with the odd object. You can use a stone, keg, sand bag, bumper plate, etc.
Use roughly 50% of your body weight
- Intermediate: 35%
- Beginner: 20%
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
Front Squat 3-3-3-3-3
Conditioning:
5 rounds of:
6 Odd Object Squats on each side of your body
12 GHD sit ups
* Feel free to be creative with the odd object. You can use a stone, keg, sand bag, bumper plate, etc.
Use roughly 50% of your body weight
- Intermediate: 35%
- Beginner: 20%
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
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
January 27, 2012
Weekend WOD
Strength:
OFF
Conditioning:
5 rounds of:
500m row
10 One Arm Kettlebell Thrusters, each arm (53#/ 35#)
15 GHD sit ups
Intermediate:
5 rounds of:
250m row
10 One Arm Kettlebell Thrusters, each arm (35#/ 26#)
15 sit ups
Beginner:
3 rounds of:
250m row
10 One Arm Dumbbell Thrusters, each arm (20#/ 15#)
15 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.
WOD DEMO w Joseph Arias
Post Times to Comments
OFF
Conditioning:
5 rounds of:
500m row
10 One Arm Kettlebell Thrusters, each arm (53#/ 35#)
15 GHD sit ups
Intermediate:
5 rounds of:
250m row
10 One Arm Kettlebell Thrusters, each arm (35#/ 26#)
15 sit ups
Beginner:
3 rounds of:
250m row
10 One Arm Dumbbell Thrusters, each arm (20#/ 15#)
15 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.
WOD DEMO w Joseph Arias
Post Times to Comments
January 24, 2012
WOD Wednesday 1/25/12
Strength:
Strict Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Jerk: 5-5-5-5-5
Conditioning:
100 Ring Push ups
Every time you stop, you must complete 20 GHD sit ups
Intermediate:
75 Ring Push ups
Every time you stop, you must complete 10 GHD sit ups
Beginner:
50 Push ups
Every time you stop, you must complete 15 sit ups
Novice:
25 Push ups
Every time you stop, you must complete 10 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.
Strict Press/ Push Press/ Push Jerk Tri-Panel from www.crossfit.com
WOD DEMO w Joey Marble
Post Weights and Times to Comments
Strict Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Jerk: 5-5-5-5-5
Conditioning:
100 Ring Push ups
Every time you stop, you must complete 20 GHD sit ups
Intermediate:
75 Ring Push ups
Every time you stop, you must complete 10 GHD sit ups
Beginner:
50 Push ups
Every time you stop, you must complete 15 sit ups
Novice:
25 Push ups
Every time you stop, you must complete 10 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.
Strict Press/ Push Press/ Push Jerk Tri-Panel from www.crossfit.com
WOD DEMO w Joey Marble
Post Weights and Times 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
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