Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 7 minutes of:
10 Overhead Squats (95#/ 65#)
30 Double Unders
Rest 1 minute
AMRAP in 5 minutes of:
2 Rope Climbs
14 KB Swings (70#/ 53#)
Rest 1 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (40#/ 30#)
*Your Score is the Total Number of Reps Completed through all of the AMRAPs.
Intermediate:
AMRAP in 7 minutes of:
10 Overhead Squats (65#/ 45#)
30 Double Unders or Tuck Jumps
Rest 1 minute
AMRAP in 5 minutes of:
7 Pull ups
14 KB Swings (53#/ 35#)
Rest 1 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (30#/ 20#)
Beginner:
AMRAP in 7 minutes of:
10 Overhead Squats (45#/ 35#)
30 Jump rope skips
Rest 2 minute
AMRAP in 5 minutes of:
7 Pull ups or Jumping Pull ups
14 KB Swings (35#/ 26#)
Rest 2 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (20#/ 15#)
*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 and Joseph Arias --> shows first minute of each AMRAP
Post Total Number of Reps Completed to Comments
Showing posts with label kb swings. Show all posts
Showing posts with label kb swings. Show all posts
January 29, 2012
December 23, 2011
Weekend WOD
Happy Holidays! In the spirit of the season I have created the following WOD. Warning: This WOD is absolutely BRUTAL! Be prepared to take off until 2012 ...
"The 12 Days of Awesomeness"
1 Deadlift (405# for men/ 275# for women)
2 Squat Snatch (135#/ 95#)
3 Chest to Bar Pull ups
4 Wall Balls
5 Muscle Ups (Obviously had to use rings)
6 Box Jumps (30"/ 24")
7 Burpees
8 KB Swings (70#/ 53#)
9 Handstand Pushups
10 Toes to Bar
11 Squat Clean and Press (135#/ 95#)
12 Stone to Shoulder (145#/ 95#)
*This is completed like the "12 days of Christmas" song, so you do 1, 2-1, 3-2-1, and so on until you do the final round of 12-11- ... 3-2-1.
Intermediate:
1 Deadlift (315# for men/ 225# for women)
2 Squat Snatch (115#/ 80#)
3 Pull ups
4 Wall Balls
5 Ring Dips
6 Box Jumps (24"/ 20")
7 Burpees
8 KB Swings (53#/ 35#)
9 Handstand Pushups
10 Knees to Elbow
11 Squat Clean and Press (115#/ 80#)
12 Stone to Shoulder (115#/ 75#)
Beginner:
1 Deadlift (225# for men/ 155# for women)
2 Squat Snatch (95#/ 65#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (95#/ 65#)
12 Stone to Shoulder (75#/ 60#)
Novice:
1 Deadlift (135# for men/ 95# for women)
2 Squat Snatch (45#/ 35#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (45#/ 35#)
12 Stone to Shoulder (60#/40#)
* If you want to scale it down further, you can even just work through it once, from 12 to 1.
*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 --> A couple reps into the final round ... on the verge of death
Post Times to Comments
"The 12 Days of Awesomeness"
1 Deadlift (405# for men/ 275# for women)
2 Squat Snatch (135#/ 95#)
3 Chest to Bar Pull ups
4 Wall Balls
5 Muscle Ups (Obviously had to use rings)
6 Box Jumps (30"/ 24")
7 Burpees
8 KB Swings (70#/ 53#)
9 Handstand Pushups
10 Toes to Bar
11 Squat Clean and Press (135#/ 95#)
12 Stone to Shoulder (145#/ 95#)
*This is completed like the "12 days of Christmas" song, so you do 1, 2-1, 3-2-1, and so on until you do the final round of 12-11- ... 3-2-1.
Intermediate:
1 Deadlift (315# for men/ 225# for women)
2 Squat Snatch (115#/ 80#)
3 Pull ups
4 Wall Balls
5 Ring Dips
6 Box Jumps (24"/ 20")
7 Burpees
8 KB Swings (53#/ 35#)
9 Handstand Pushups
10 Knees to Elbow
11 Squat Clean and Press (115#/ 80#)
12 Stone to Shoulder (115#/ 75#)
Beginner:
1 Deadlift (225# for men/ 155# for women)
2 Squat Snatch (95#/ 65#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (95#/ 65#)
12 Stone to Shoulder (75#/ 60#)
Novice:
1 Deadlift (135# for men/ 95# for women)
2 Squat Snatch (45#/ 35#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (45#/ 35#)
12 Stone to Shoulder (60#/40#)
* If you want to scale it down further, you can even just work through it once, from 12 to 1.
*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 --> A couple reps into the final round ... on the verge of death
Post Times to Comments
December 22, 2011
WOD Friday 12/23/11
Strength:
Front Squat 5-5-5-5-5
Conditioning:
50 Taters
*Use 70# if you can, if not scale it down to a more comfortable weight.
*If you are not comfortable with Taters (Instructional Video Below), do KB Swings instead.
*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.
David Charbonneau Attempts 305# Front Squat x 5 ... got only 4 ... FAIL
Tater Instructional Video with Thomas Maresca
WOD DEMO w David Charbonneau and Ross Levine (WKC and NASKA Kickboxing Champion)
Post Weights and Times to Comments
Front Squat 5-5-5-5-5
Conditioning:
50 Taters
*Use 70# if you can, if not scale it down to a more comfortable weight.
*If you are not comfortable with Taters (Instructional Video Below), do KB Swings instead.
*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.
David Charbonneau Attempts 305# Front Squat x 5 ... got only 4 ... FAIL
Tater Instructional Video with Thomas Maresca
WOD DEMO w David Charbonneau and Ross Levine (WKC and NASKA Kickboxing Champion)
Post Weights and 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 6, 2011
WOD Wednesday 12/7/11
Strength:
OFF
Conditioning:
5 rounds of:
200m row
15 KB Swings (53# for men/ 35# for women)
10 Burpees
Intermediate:
5 rounds of:
200m row
15 KB Swings (35#/ 26#)
10 Burpees
Beginner:
3 rounds of:
200m row
15 KB Swings (35#/ 26#)
10 Burpees
WOD DEMO - This is one round of the workout (Sorry for the poor video quality)
Post Times to Comments
OFF
Conditioning:
5 rounds of:
200m row
15 KB Swings (53# for men/ 35# for women)
10 Burpees
Intermediate:
5 rounds of:
200m row
15 KB Swings (35#/ 26#)
10 Burpees
Beginner:
3 rounds of:
200m row
15 KB Swings (35#/ 26#)
10 Burpees
WOD DEMO - This is one round of the workout (Sorry for the poor video quality)
Post Times to Comments
November 29, 2011
WOD Wednesday 11/30/11
Strength:
Post Weights and Times to Comments
Overhead Squat 3-3-3-3-3
Conditioning:
5 rounds of:
5 Squat Snatch (135# for men/ 95# for women)
12 KB swings (70#/ 53#)
Intermediate:
5 rounds of:
5 Squat Snatch (95#/ 65#)
12 KB swings (53#/ 35#)
Beginner:
5 rounds of:
5 Squat Snatch (45#/ 35#)
12 KB swings (35#/ 26#)
* If you are not able to do Snatches yet, practice. You may also substitute Overhead Squats for Snatches.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Strength WOD Demo w David Charbonneau
WOD Demo w David Charbonneau and Joey Marble
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Strength WOD Demo w David Charbonneau
WOD Demo w David Charbonneau and Joey Marble
Post Weights and 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
November 9, 2011
WOD Thursday 11/10/11
Strength:
Front Squat: 5-5-5-5-5
Conditioning:
1000m row
80 KettleBell swings(53# for men/ 35# for women)
50 Ring Pushups
30 Toes to Bar
Intermediate:
1000m row
80 KB Swings(35#/ 25#)
50 Pushups
30 Knees to Elbow
Beginner:
500m row
40 KB Swings(35#/ 25#)
25 Pushups
15 Knees to Elbow
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Front Squat Demo w David Charbonneau
WOD DEMO w Joseph Arias -- The video starts at the end of the row ... I'm a terrible cameraman.
Post Weight and Time to Comments
Front Squat: 5-5-5-5-5
Conditioning:
1000m row
80 KettleBell swings(53# for men/ 35# for women)
50 Ring Pushups
30 Toes to Bar
Intermediate:
1000m row
80 KB Swings(35#/ 25#)
50 Pushups
30 Knees to Elbow
Beginner:
500m row
40 KB Swings(35#/ 25#)
25 Pushups
15 Knees to Elbow
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Front Squat Demo w David Charbonneau
WOD DEMO w Joseph Arias -- The video starts at the end of the row ... I'm a terrible cameraman.
Post Weight and Time to Comments
November 7, 2011
WOD Tuesday 11/8/11
Strength:
OFF
Conditioning:
5 rounds of:
7 Squat Clean (155# for men/ 105# for women)
14 Kettlebell Swings (53#/ 35#)
Intermediate:
(125#/ 85#)
(35#/ 25#)
Beginner:
(95#/ 65#)
(35#/ 25#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w/ Thomas Maresca, Joseph Arias, and David Charbonneau (Front to Back in the video)
Post Times to Comments
OFF
Conditioning:
5 rounds of:
7 Squat Clean (155# for men/ 105# for women)
14 Kettlebell Swings (53#/ 35#)
Intermediate:
(125#/ 85#)
(35#/ 25#)
Beginner:
(95#/ 65#)
(35#/ 25#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w/ Thomas Maresca, Joseph Arias, and David Charbonneau (Front to Back in the video)
Post Times to Comments
October 24, 2011
WOD Tuesday 10/25/11
Conditioning: (Thats right, were doing it first)
50 Wall ball
20 KB swings (53# for men/ 35# for women)
35 Wall ball
35 KB swings
20 Wall ball
50 KB swings
Intermediate: (35#/ 25#)
Beginner:
30 Wall ball
10 KB swings
20 Wall ball
20 KB swings
10 Wall ball
30 KB swings
Strength:
Bench Press 2-2-2-2-2-2-2-2-2-2
- Rest exactly 60 seconds between sets
- The goal is to see how heavy you can go without failing. If you fail, just drop the weight back down and continue on the next set
WOD DEMO
Post Time and Weights to Comments
50 Wall ball
20 KB swings (53# for men/ 35# for women)
35 Wall ball
35 KB swings
20 Wall ball
50 KB swings
Intermediate: (35#/ 25#)
Beginner:
30 Wall ball
10 KB swings
20 Wall ball
20 KB swings
10 Wall ball
30 KB swings
Strength:
Bench Press 2-2-2-2-2-2-2-2-2-2
- Rest exactly 60 seconds between sets
- The goal is to see how heavy you can go without failing. If you fail, just drop the weight back down and continue on the next set
WOD DEMO
Post Time and Weights to Comments
October 18, 2011
WOD Wednesday 10/19/11
Strength:
Back Squat: 3-3-3-3-3
Conditioning:
With a continuous running clock, complete 100 Kettlebell (KB) swings (70# for men/ 53# for women)
- On the minute, every minute, put down the KB and complete 3 Clean & Jerks (135#/ 95#).
Intermediate: KB (53#/ 35#), Clean & Jerk (95#/ 65#)
Beginner: KB (35#/ 25#), Clean & Jerk (65#/ 45#)
Novice: 50 KB Swings (35#/ 25#), Clean & Jerk (45#/ 35#)
* When you put the KB down, the next round starts at the number after the last completed rep. For example: if you complete 25 KB swings the first minute, when you are finished with the Clean & Jerks your count starts at 26.
* This is a CONTINUOUS CLOCK so the faster you do the Clean & Jerks, the more time you have for swings.
Post Loads and Times to Comments
Back Squat: 3-3-3-3-3
Conditioning:
With a continuous running clock, complete 100 Kettlebell (KB) swings (70# for men/ 53# for women)
- On the minute, every minute, put down the KB and complete 3 Clean & Jerks (135#/ 95#).
Intermediate: KB (53#/ 35#), Clean & Jerk (95#/ 65#)
Beginner: KB (35#/ 25#), Clean & Jerk (65#/ 45#)
Novice: 50 KB Swings (35#/ 25#), Clean & Jerk (45#/ 35#)
* When you put the KB down, the next round starts at the number after the last completed rep. For example: if you complete 25 KB swings the first minute, when you are finished with the Clean & Jerks your count starts at 26.
* This is a CONTINUOUS CLOCK so the faster you do the Clean & Jerks, the more time you have for swings.
Post Loads and Times to Comments
October 12, 2011
WOD Thursday 10/13/11
Strength:
Weighted Pull ups 1-1-1-1-1-1-1
*If you do not have pull ups yet, work on getting that first one! Do negative pull ups until failure.
Conditioning:
With a continuously running clock do the following:
5 minutes of push ups for max reps
4 minutes of box jumps for max reps (30"/24") -- scale as necessary, but this should be a higher jump than usual
3 minutes of KB swings for max reps (70#/53#) -- scale as necessary, but this should be a heavier swing than usual
2 minutes of wall balls for max reps
1 minute of double unders for max reps -- do single unders if you do not have double unders yet
*Your score is the total number of reps completed for all exercises
Post Weights and Reps to comments
Weighted Pull ups 1-1-1-1-1-1-1
*If you do not have pull ups yet, work on getting that first one! Do negative pull ups until failure.
Conditioning:
With a continuously running clock do the following:
5 minutes of push ups for max reps
4 minutes of box jumps for max reps (30"/24") -- scale as necessary, but this should be a higher jump than usual
3 minutes of KB swings for max reps (70#/53#) -- scale as necessary, but this should be a heavier swing than usual
2 minutes of wall balls for max reps
1 minute of double unders for max reps -- do single unders if you do not have double unders yet
*Your score is the total number of reps completed for all exercises
Post Weights and Reps to comments
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