AM
A) Back Squat - Heavy Triple
B) AMRAP 2 of:
Muscle Ups
C) 3 rounds of:
20 Wall balls
40 ft Overhead Walking Lunge (135#/ 95#)
PM
Clean Pull + Hang Clean - 7 x 1
405# Back Squat Triple w David Charbonneau
WOD C DEMO w Ron Yellin, David Charbonneau, Christina Gloger, and Tommy Herrick (Left to Right)
300# Clean Pull + Hang Clean w Ron Yellin
315# Clean Pull + Hang Clean w David Charbonneau
Post Scores to Comments
Showing posts with label hang clean. Show all posts
Showing posts with label hang clean. Show all posts
July 13, 2012
May 19, 2012
WOD Saturday 5/19/12
A) 5 rounds of:
50m sprint
6 DB Snatch (100#/ 70#)
B) 40 Pistols
20 Hang Cleans (225#/ 135#)
*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 Christina Gloger and Mike Tiberia
WOD B DEMO w David Charbonneau and Ron Yellin
Post Scores to Comments
50m sprint
6 DB Snatch (100#/ 70#)
B) 40 Pistols
20 Hang Cleans (225#/ 135#)
*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 Christina Gloger and Mike Tiberia
WOD B DEMO w David Charbonneau and Ron Yellin
Post Scores to Comments
May 14, 2012
WOD Monday 5/14/12
A) Hang Clean - Heavy Single
B) 30 Hang Cleans (225#/ 135#)
C) 3 rounds of:
10 DB Snatches (100#/ 70#)
100 meter run (50m down, 50m back)
*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 David Charbonneau
WOD C DEMO w Christina Glogger (First round)
Post Scores to Comments
B) 30 Hang Cleans (225#/ 135#)
C) 3 rounds of:
10 DB Snatches (100#/ 70#)
100 meter run (50m down, 50m back)
*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 David Charbonneau
WOD C DEMO w Christina Glogger (First round)
Post Scores to Comments
May 10, 2012
WOD Thursday 5/10/12
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
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
April 25, 2012
WOD Thursday 4/26/12
Strength:
Hang Clean 3-3-3
Conditioning:
4 rounds of:
500m row
12 One-Legged Squats
5 Hang Cleans (225#/ 135#)
Intermediate: (185#/ 115#)
Beginner: (135#/ 95#)
Novice: (95#/ 65#)
Heavy Triple Hang Clean with Tom Maresca and David Charbonneau. Ignore the three Deadlifts for this Workout.
Carl Poali breaks down Regional WOD 2
Post Weights and Times to Comments
Hang Clean 3-3-3
Conditioning:
4 rounds of:
500m row
12 One-Legged Squats
5 Hang Cleans (225#/ 135#)
Intermediate: (185#/ 115#)
Beginner: (135#/ 95#)
Novice: (95#/ 65#)
Heavy Triple Hang Clean with Tom Maresca and David Charbonneau. Ignore the three Deadlifts for this Workout.
Carl Poali breaks down Regional WOD 2
Post Weights and Times to Comments
April 21, 2012
Weekend WOD
Strength:
OFF
Conditioning:
2012 CrossFit Games Regional WOD 2
Row 2000 meters
50 one-legged squats, alternating
25 Hang Cleans (225#/ 135#)
Intermediate:
Use Assistance for Squats
Hang Cleans (185#/ 115#)
Beginner:
Use Assistance for Squats
Hang Cleans (135#/ 95#)
*Time Cap: 17 minutes
You can find a full Workout description and Demo Video here
Post Times to Comments
OFF
Conditioning:
2012 CrossFit Games Regional WOD 2
Row 2000 meters
50 one-legged squats, alternating
25 Hang Cleans (225#/ 135#)
Intermediate:
Use Assistance for Squats
Hang Cleans (185#/ 115#)
Beginner:
Use Assistance for Squats
Hang Cleans (135#/ 95#)
*Time Cap: 17 minutes
You can find a full Workout description and Demo Video here
Post Times to Comments
March 27, 2012
WOD Wednesday 3/28/12
Strength:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
Power Clean
Hang Power Clean
Hang Power Clean and Jerk
Rest 30 seconds
*Pick a weight where this will become quite difficult
Conditioning:
AMRAP 10 of:
5 Strict Pull ups
10 Push ups
Strength WOD DEMO w Joey Marble
Post Weights and Rounds to Comments
As Many Rounds As Possible (AMRAP) in 10 minutes of:
Power Clean
Hang Power Clean
Hang Power Clean and Jerk
Rest 30 seconds
*Pick a weight where this will become quite difficult
Conditioning:
AMRAP 10 of:
5 Strict Pull ups
10 Push ups
Strength WOD DEMO w Joey Marble
Post Weights and Rounds to Comments
March 5, 2012
WOD Tuesday 2/6/12
Strength:
7 rounds of:
3 Deadlifts + 3 Hang Power Cleans
*Do not let go of the bar during the round (5 burpee penalty)
*Deadlifts and Cleans are done on the same bar with the same weight
*Try to add weight to each round and rest between sets as needed
Conditioning:
Workout 11.4 from the 2011 CrossFit Games Open
As Many Reps As Possible (AMRAP) in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120#/ 90#)
10 Muscle Ups
Intermediate:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (95#/ 65#)
10 Pull ups
10 Dips
Beginner:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (65#/ 45#)
10 Pushups
Strength WOD demo. Thomas Maresca hits 245#. David Charbonneau hits 255# and then goes for 265# with an awesome bail to finish it off.
Crossfit Games 11.4 demo.
Post Weights and Reps to Comments
7 rounds of:
3 Deadlifts + 3 Hang Power Cleans
*Do not let go of the bar during the round (5 burpee penalty)
*Deadlifts and Cleans are done on the same bar with the same weight
*Try to add weight to each round and rest between sets as needed
Conditioning:
Workout 11.4 from the 2011 CrossFit Games Open
As Many Reps As Possible (AMRAP) in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120#/ 90#)
10 Muscle Ups
Intermediate:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (95#/ 65#)
10 Pull ups
10 Dips
Beginner:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (65#/ 45#)
10 Pushups
Strength WOD demo. Thomas Maresca hits 245#. David Charbonneau hits 255# and then goes for 265# with an awesome bail to finish it off.
Crossfit Games 11.4 demo.
Post Weights and Reps to Comments
February 14, 2012
WOD Wednesday 2/15/12
Strength:
OFF
Conditioning:
Final Event of 2012 Frostbite this past weekend
Every minute, you must Deadlift the barbell and then complete 5 reps of the following complex: Hang Power Clean, Shoulder to Overhead, and Back Squat. Once the bar is lifted from the ground, if it touches the ground or passes below your knee before the complex is completed 5 times then you are disqualified. You are also out if you do not complete the allotted number of reps within the minute. Upon completing the complex 5 times, you may use the reminder of the minute to rest.
115# for men/ 85# for women
Intermediate: 95#/ 65#
Beginner: 65#/ 45#
*Cap the Workout at 30 minutes if you still have yet to fail by then
WOD DEMO w Joseph Arias
Post Rounds Completed to Comments
OFF
Conditioning:
Final Event of 2012 Frostbite this past weekend
Every minute, you must Deadlift the barbell and then complete 5 reps of the following complex: Hang Power Clean, Shoulder to Overhead, and Back Squat. Once the bar is lifted from the ground, if it touches the ground or passes below your knee before the complex is completed 5 times then you are disqualified. You are also out if you do not complete the allotted number of reps within the minute. Upon completing the complex 5 times, you may use the reminder of the minute to rest.
115# for men/ 85# for women
Intermediate: 95#/ 65#
Beginner: 65#/ 45#
*Cap the Workout at 30 minutes if you still have yet to fail by then
WOD DEMO w Joseph Arias
Post Rounds Completed to Comments
January 20, 2012
Weekend WOD
Strength:
OFF
Conditioning:
15 Hang Clean & Lunges with Axle Bar (135#/ 95#), lunge with each leg for each rep
30 Box Jump (30"/ 24")
15 Hang Clean & Lunges with Axle Bar
Intermediate:
15 Hang Clean & Lunges with Axle Bar (95#/ 65#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Beginner:
15 Hang Clean & Lunges with Axle Bar (65#/ 45#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Novice:
15 Walking Lunges, each leg
30 Box Jump
15 Walking Lunges, each leg
*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
Post Times to Comments
OFF
Conditioning:
15 Hang Clean & Lunges with Axle Bar (135#/ 95#), lunge with each leg for each rep
30 Box Jump (30"/ 24")
15 Hang Clean & Lunges with Axle Bar
Intermediate:
15 Hang Clean & Lunges with Axle Bar (95#/ 65#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Beginner:
15 Hang Clean & Lunges with Axle Bar (65#/ 45#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Novice:
15 Walking Lunges, each leg
30 Box Jump
15 Walking Lunges, each leg
*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
Post Times to Comments
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