WOD Wednesday 8/8/12

AM

A) 7x1 2 3-stop Snatch Pulls + 1 Power Snatch - Heavy - Rest 60 seconds

B) 7x1 1 Power Clean + 2 Push Jerks - Heavy - Rest 60 seconds


PM

A) 50 Double Unders
     10 Clean and Jerk (135#/ 95#)
     50 Double Unders
     10 Clean and Jerk (165#/ 115#)
     50 Double Unders
     10 Clean and Jerk (185#/ 135#)

B) 3 x ME Strict Pull ups - 45 second Rest
 
C) 3 x ME Deficit HSPU (6"/ 4") - 45 second Rest

D) 3 x 15 Reverse Hyper Extension - 45 second Rest

*Do B, C, and D in a circuit format, completing 1 set of each, before moving on to the next



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WOD Friday 7/27/12

AM


A) 5 rds of:
          Max Effort Weighted Strict Pull ups (25#/ 15#)

B) 5 x 50 ft Handstand Walk

C) 2 Rope Climb
     20 KB Swing (70#/ 53#)
     20 Handstand Push up
     4 Rope Climb
     15 KB Swing
     15 Handstand Push up
     6 Rope Climb
     10 KB Swing
     10 Handstand Push up


PM

14 x 1 Power Snatch - 45 second Rest



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WOD Saturday 7/21/12

Sorry this is a day late ...

A) Clean Ladder fro 2012 CrossFit Games
         - 1 Clean Rep every 30 seconds with progressively heavier barbells
         - Partial pounds will counted for every deadlift completed after a failed clean
         - Mens Weights: 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385
         - Womens Weights: 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235

B) 3 rounds of:
          90 seconds of Paralette HSPU
          30 seconds of Rest
          90 seconds of Rope Climb
          30 seconds of Rest

C) Every Minute, On The Minute for 10 minutes:
          First 5 minutes: 1 Rep Back Squat @ 90% of 1 Rep Max
          Last 5 minutes: 3 Rep Back Squat @ 80% of 1 Rep Max




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WOD Thursday 7/19/12

AM


A) Push Press - Heavy 5

B) 3 rounds of:
          8 Split Snatches (115#/ 75#), alternate legs
          7 Bar Muscle Ups
          400m run

C) 4 rounds of:
          Max Effort Strict Handstand Push ups
          45 seconds Rest
           *If you can do at least 15 strict HSPU, wear a vest


PM


3 Position Pause + High Hang Snatch - 10 x 1




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WOD Wednesday 6/27/12

AM


A) Back Squat - Heavy 5
B) 3 rounds of:
          5 Parallette Handstand Pushups (As deep as you can possibly go)
          10 Toes to Bar
          20 Pistols (Alternating legs)
C) 4 rounds of:
          Row 45 Seconds
          Rest 45 Seconds


PM


Every 30 seconds for 10 minutes:
     1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.



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WOD Saturday 6/9/12

A) Strict Press - Heavy 5

B) 3 rounds of:
          Max Reps in 90 seconds of Atlas Stone over 50" Bar (170#/ 115#)
          Rest 90 seconds

C) 3 rounds of:
          Max reps of Parallette HSPU
          2 minutes 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.


No vids of us, but here is a demo of WOD B




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Weekend WOD 1/14/11

Strength:

   OFF

Conditioning:

   2 rounds of:
      10 Handstand push ups
      20 Pull ups
      30 Push ups
      40 Box jumps (24"/20")
      50 Double under's


   Intermediate:
   2 rounds of:
      10 Handstand push ups facing the wall
      20 Chin ups
      30 Push ups
      40 Box jumps (20"/16")
      50 Double under's

   Beginner:
  2 rounds of:
      10 Handstand push ups negatives
      20 Jumping pull ups
      30 Push ups from knees
      40 Tuck jumps
      50 Double under's

   Novice:
   2 rounds of:
      10 Assisted handstand push ups 
      20 Inverted rows
      30 Incline push ups (ex: place hands on bench)
      40 Squats
      50 Jump rope singles




*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 Monday 11/21/11

Strength:

   Max Jerk from the rack

Conditioning:

   

   10 Jerks (Weight is your Body Weight, for example: If you weigh 200#, use 200#)

   Farmers Carry (25 meters) (Your Body Weight in each hand)

   8 Jerks

   Farmers Carry

   6 Jerks

   Farmers Carry

   4 Jerks

   Farmers Carry

   2 Jerks

   Farmers Carry

   30 Handstand Pushups

     *STOP the time here. Start a new clock

   Once the last Handstand Pushup is completed, you then have exactly 2 minutes to establish a MAX Shoulder to Overhead from the rack. If you drop the bar, you have to pick it back up yourself.

   Intermediate:

   10 Jerks (75% of BW, for example: If you weigh 200#, use 150#)

   Farmers Carry (25 meters) (75% BW in each hand)

   8 Jerks

   Farmers Carry

   6 Jerks

   Farmers Carry

   4 Jerks

   Farmers Carry

   2 Jerks

   Farmers Carry

   30 Pushups

     *STOP the time here. Start a new clock

   Once the last Pushup is completed, you then have exactly 2 minutes to establish a MAX Shoulder to Overhead from the rack. If you drop the bar, you have to pick it back up yourself.

   Beginner:

   Same as Intermediate but use 50% of BW for the Weights. So, if you weigh 200#, use 100#

   Novice:

   Same as Intermediate but use 25% of BW for the Weights. So, if you weigh 200#, use 50#

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


MAX JERK DEMO w David Charbonneau


WOD DEMO w David Charbonneau

This is video shows the POST WOD MAX Shoulder to Overhead




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WOD Monday 10/24/11

Strength:

   Back Squat 5-5-5-5-5

Conditioning:

   10 rounds of:
     1 Clean and Jerk (75% of current Max) *If you have a Heavy Tire, flip it instead
     2 Muscle Ups
     3 Handstand Pushups
     4 Burpees

   Intermediate:
     1 C&J or Tire Flip --> same percentages apply to everyone
     2 Handstand Pushups
     4 Pull ups
     6 Squat Thrust (Burpee with no Push up)

   Beginner:
    1 C&J or Tire Flip
    4 Push ups
    4 Pull ups --> *If you do not have pull ups yet, do jumping pull ups
    6 Squat Thrusts

** The Clean and Jerk or Tire Flip in this workout should be VERY challenging and heavy. You should not just fly through this workout.


WOD DEMO W/ TIRE FLIPS

INTERMEDIATE WOD DEMO W/ TIRE FLIPS *using ring pull ups

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WOD Tuesday 10/11/11

Strength:

   

     Bench Press 5-5-5-5-5 

     *Try to move up in weight every set until you reach a 5 rep maximum

Conditioning:

   Elite:

     5 rds of:

       6 Handstand pushups

       12 Chest to bar pullups

       24 walking lunges (35# dumbbells for men/ 25# dumbbells for women)  

   Intermediate:

     5 rds of:

       6 Pushups with elevated feet

       12 Pullups

       24 walking lunges (30# dumbbells for men/ 20# dumbbells for women)

   Beginner:

     5 rds of:

       6 Pushups

       12 Assisted pullups (Jumping pullups, pullups on machine, or pullups with resistance bands)

       24 walking lunges (25# dumbbells for men/ 15# dumbbells for women)

   Novice:

     5 rds of:

       6 Modified pushups (On knees or elevated hands)

       12 Recline rows

       24 walking lunges

*These are merely suggestions. For example: if you can do everything in the intermediate workout except the pullups, don't scale the entire workout down, just scale down the pullups.

* For those trying to lose a little extra weight, complete a hill walk/ jog on a HIGH incline at a moderate speed for 20 minutes.


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