A) Push Press - Heavy 5
B) "Nate"
AMRAP 20 of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70#/ 53#)
*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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Showing posts with label hero. Show all posts
Showing posts with label hero. Show all posts
May 31, 2012
May 6, 2012
WOD Sunday 5/6/12
From here on out, the WOD post will be exactly what myself and our competition team has done for that day. That means that Rest Days will be posted as well. I will make my best attempt at video taping most of our WODs. Thank you for your continuing support of this site.
A) 225# "DT"
5 Rounds of:
12 Deadlifts (225#/ 155#)
9 Hang Power Cleans (225#/ 155#)
6 Jerks (225#/ 155#)
*The originally weight for this workout is 155#/105#, so that would be a scalable option
*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 DEMO w David Charbonneau and Ron Yellin
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A) 225# "DT"
5 Rounds of:
12 Deadlifts (225#/ 155#)
9 Hang Power Cleans (225#/ 155#)
6 Jerks (225#/ 155#)
*The originally weight for this workout is 155#/105#, so that would be a scalable option
*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 DEMO w David Charbonneau and Ron Yellin
Post Times to Comments
December 13, 2011
WOD Wednesday 12/14/11
Strength:
OFF
Conditioning:
"Nate"
As Many Rounds As Possible (AMRAP) in 20 minutes of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Intermediate:
AMRAP 20 of:
4 Chest to Bar Pull ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Beginner:
AMRAP 20 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (53# for men/ 35# for women)
Novice:
AMRAP 10 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (35# for men/ 26# for women)
*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.
Due to technical problems, check our WOD DEMO on Facebook here. Sorry for the inconvenience. While your there, feel free to stop by our page and check out some extra Awesomeness.
Post Rounds and Reps to comments
OFF
Conditioning:
"Nate" --> This is a CrossFit Main Site Hero WOD dedicated to the memory of Chief Petty Officer Nate Hardy, who was killed February 4th, 2008, during combat operations in Iraq. RIP Brother.
"Nate"
As Many Rounds As Possible (AMRAP) in 20 minutes of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Intermediate:
AMRAP 20 of:
4 Chest to Bar Pull ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Beginner:
AMRAP 20 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (53# for men/ 35# for women)
Novice:
AMRAP 10 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (35# for men/ 26# for women)
*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.
Due to technical problems, check our WOD DEMO on Facebook here. Sorry for the inconvenience. While your there, feel free to stop by our page and check out some extra Awesomeness.
Post Rounds and Reps to comments
December 4, 2011
WOD Monday 12/5/11
Strength:
OFF
Conditioning:
"Murph" - This is a CrossFit Main Site WOD dedicated to the memory of Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28, 2005. He earned the Medal of Honor, the highest military decoration awarded by the U.S. government, for his heroic actions. His story of heroism is absolutely amazing, check it out here.
"Murph"
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
*Partition the pull-ups, pushups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Intermediate:
Run .5 mile
50 Pull ups
100 Push ups
150 Squats
Run .5 mile
Beginner:
Run .25 mile
25 Pull ups
50 Push ups
75 Squats
Run .25 mile
*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
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OFF
Conditioning:
"Murph" - This is a CrossFit Main Site WOD dedicated to the memory of Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28, 2005. He earned the Medal of Honor, the highest military decoration awarded by the U.S. government, for his heroic actions. His story of heroism is absolutely amazing, check it out here.
"Murph"
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
*Partition the pull-ups, pushups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Intermediate:
Run .5 mile
50 Pull ups
100 Push ups
150 Squats
Run .5 mile
Beginner:
Run .25 mile
25 Pull ups
50 Push ups
75 Squats
Run .25 mile
*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
November 30, 2011
WOD Thursday 12/1/11
Strength:
OFF
Conditioning:
"Nutts" - This is a CrossFit Main Site Hero WOD dedicated to the memory of Lieutenant Andrew Richard Nuttal, of the Canadian Light Infantry, who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay on December 23, 2009. RIP Brother.
"Nutts"
10 Handstand Pushups
15 Deadlift (250# for men/ 175# for women)
25 Box Jumps (30"/ 24")
50 Pull ups
100 Wall ball
200 Double Under
400m run with a 45#/ 25# plate
Intermediate:
10 Handstand Pushups
15 Deadlift (205# for men/ 145# for women)
25 Box Jumps (24"/ 20")
50 Pull ups or Jumping Pull ups
100 Wall ball
200 Double Under or Tuck jumps
400m run with a 25#/ 10# plate
Beginner:
10 Pushups
15 Deadlift (155# for men/ 105# for women)
25 Box Jumps (24"/ 20")
35 Pull ups or Jumping Pull ups
50 Wall ball
100 Double Under or Tuck jumps
400m run
Novice
10 Pushups
15 Deadlift (115# for men/ 80# for women)
20 Box Jumps (20"/ 16")
30 Pull ups or Jumping Pull ups
40 Wall ball
50 Double Under or Tuck jumps
400m run
WOD DEMO w David Charbonneau - Most Wallballs, Double Unders, and the Run are edited out
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OFF
Conditioning:
"Nutts" - This is a CrossFit Main Site Hero WOD dedicated to the memory of Lieutenant Andrew Richard Nuttal, of the Canadian Light Infantry, who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay on December 23, 2009. RIP Brother.
"Nutts"
10 Handstand Pushups
15 Deadlift (250# for men/ 175# for women)
25 Box Jumps (30"/ 24")
50 Pull ups
100 Wall ball
200 Double Under
400m run with a 45#/ 25# plate
Intermediate:
10 Handstand Pushups
15 Deadlift (205# for men/ 145# for women)
25 Box Jumps (24"/ 20")
50 Pull ups or Jumping Pull ups
100 Wall ball
200 Double Under or Tuck jumps
400m run with a 25#/ 10# plate
Beginner:
10 Pushups
15 Deadlift (155# for men/ 105# for women)
25 Box Jumps (24"/ 20")
35 Pull ups or Jumping Pull ups
50 Wall ball
100 Double Under or Tuck jumps
400m run
Novice
10 Pushups
15 Deadlift (115# for men/ 80# for women)
20 Box Jumps (20"/ 16")
30 Pull ups or Jumping Pull ups
40 Wall ball
50 Double Under or Tuck jumps
400m run
WOD DEMO w David Charbonneau - Most Wallballs, Double Unders, and the Run are edited out
Post Times to Comments
November 23, 2011
WOD Thursday 11/24/11
Strength:
OFF
Conditioning:
"Jack" -- This is a CrossFit Main Page Hero WOD dedicated to the memory of Staff Sgt. Jack M. Martin III, who died on September 29th, 2009, in the Philippines, from the detonation of an improvised explosive device. We here at Certified Awesome have the upmost respect for the sacrifice you have made for our country. RIP Brother.
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push Press (115# for men/ 85# for women)
10 KettleBell Swing (53# for men/ 35# for women)
10 Box Jump
Intermediate:
Complete as many rounds as possible in 20 minutes of:
10 Push Press (95# for men/ 65# for women)
10 KettleBell Swing (35# for men/ 25# for women)
10 Box Jump
Beginner:
Complete as many rounds as possible in 10 minutes of:
10 Push Press (65# for men/ 45# for women)
10 KettleBell Swing (35# for men/ 25# for women)
10 Box Jump
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Rocco Verducci -- This is the first three rounds of his workout
Post Rounds and Reps to Comments
OFF
Conditioning:
"Jack" -- This is a CrossFit Main Page Hero WOD dedicated to the memory of Staff Sgt. Jack M. Martin III, who died on September 29th, 2009, in the Philippines, from the detonation of an improvised explosive device. We here at Certified Awesome have the upmost respect for the sacrifice you have made for our country. RIP Brother.
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push Press (115# for men/ 85# for women)
10 KettleBell Swing (53# for men/ 35# for women)
10 Box Jump
Intermediate:
Complete as many rounds as possible in 20 minutes of:
10 Push Press (95# for men/ 65# for women)
10 KettleBell Swing (35# for men/ 25# for women)
10 Box Jump
Beginner:
Complete as many rounds as possible in 10 minutes of:
10 Push Press (65# for men/ 45# for women)
10 KettleBell Swing (35# for men/ 25# for women)
10 Box Jump
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Rocco Verducci -- This is the first three rounds of his workout
Post Rounds and Reps to Comments
October 28, 2011
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.
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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
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