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 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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WOD Monday 2/20/12

Strength:

   Thruster 3-3-3-3-3


Conditioning:

   5 rounds of:
       10 Chest to Bar Pull ups
       6 Squat Clean Thrusters (135#/ 95#)
           Then a 800 meter run after completing the 5 rounds

   Intermediate:
   5 rounds of:
       10 Pull ups
       6 Squat Clean Thrusters (115#/ 80#)
           Then a 800 meter run after completing the 5 rounds

   Beginner:
   5 rounds of:
       10 Pull ups or Jumping Pull ups
       6 Squat Clean Thrusters (95#/ 65#)
           Then a 800 meter run after completing the 5 rounds

   Novice:
   3 rounds of:
       10 Pull ups or Jumping Pull ups
       6 Squat Clean Thrusters (65#/ 45#)
           Then a 800 meter run after completing the 3 rounds



Extra Skill Work/ Competition Training (Optional):
 
   Max Parallette Handstand Pushups
   Rest 5 minutes
   Max Handstand Pushups


*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.


Thruster DEMO


WOD DEMO


Extra DEMO




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WOD Tuesday 2/14/12

Strength:

   Shoulder Press 5-5-5-5-5

Conditioning:

   Event 3 from the 2012 Frostbite this past weekend:

   As Many Rounds As Possible (AMRAP) in 10 minutes of:
       20 UNBROKEN Double Unders
       25 Dumbbell Ground to Overhead (40#/ 25#)
       30 Burpees with a jump over a parallette

       *Double unders must be done consecutively
       *Ground to Overhead can be done with either hand. You can switch hands as many times as you want


   Intermediate:
   AMRAP 10 minutes of:
       60 Single Unders
       25 Dumbbell Ground to Overhead (25#/ 15#)
       30 Burpees with a step over a parallette


WOD DEMO w Joseph Arias and Elie Zeitlin





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