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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Showing posts with label push press. Show all posts
Showing posts with label push press. Show all posts
July 20, 2012
July 9, 2012
WOD Monday 7/9/12
AM
A) Snatch - Heavy Single
B) Clean - Heavy Single
C) 500m Row
40 Double Unders
30 Ring Dips
20 Overhead Walking Lunge Steps (45#/ 25#)
10 Double KB Swings (2 53#/35# KBs) *Swing to eye level
5 Rope Climb
10 Double KB Swings
20 Overhead Walking Lunge Steps
30 Ring Dips
40 Double Unders
500m Row
PM
A) Strict Press - Heavy Single
B) Push Press - Heavy Triple
C) Push Jerk - Heavy 5
Post Scores to Comments
A) Snatch - Heavy Single
B) Clean - Heavy Single
C) 500m Row
40 Double Unders
30 Ring Dips
20 Overhead Walking Lunge Steps (45#/ 25#)
10 Double KB Swings (2 53#/35# KBs) *Swing to eye level
5 Rope Climb
10 Double KB Swings
20 Overhead Walking Lunge Steps
30 Ring Dips
40 Double Unders
500m Row
PM
A) Strict Press - Heavy Single
B) Push Press - Heavy Triple
C) Push Jerk - Heavy 5
Post Scores to Comments
June 16, 2012
WOD Saturday 6/16/12
A) Push Press - Heavy Triple
B) Front Squat - Heavy Single
C) "Death by"
Squat Clean Thruster (165#/ 110#)
Followed immediately by:
"Death by"
Muscle Up
* "Death by" refers to a workout in which you do 1 rep the first minute, 2 reps the second minute, 3 reps the third, and so on until you cannot complete the allotted number of reps for that minute, within that minute.
Post Scores to Comments
B) Front Squat - Heavy Single
C) "Death by"
Squat Clean Thruster (165#/ 110#)
Followed immediately by:
"Death by"
Muscle Up
* "Death by" refers to a workout in which you do 1 rep the first minute, 2 reps the second minute, 3 reps the third, and so on until you cannot complete the allotted number of reps for that minute, within that minute.
Post Scores to Comments
June 11, 2012
WOD Monday 6/11/12
AM
A) Back Squat - Heavy Single
B) Back Squat - 20 Rep Max
C) 3 Rounds of:
300m Row
30 Push Press (95#/ 65#)
30 Double Unders
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Cleans
Next 5 minutes: 2 touch-and-go Squat Cleans
Next 5 minutes: 1 rep Squat Clean
*Increase weight from from one 5 minute set, to the other
*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.
Post Scores to Comments
A) Back Squat - Heavy Single
B) Back Squat - 20 Rep Max
C) 3 Rounds of:
300m Row
30 Push Press (95#/ 65#)
30 Double Unders
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Cleans
Next 5 minutes: 2 touch-and-go Squat Cleans
Next 5 minutes: 1 rep Squat Clean
*Increase weight from from one 5 minute set, to the other
*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.
Post Scores to Comments
June 7, 2012
WOD Thursday 6/7/12
A) MAX Rack Jerk
B) Power Snatch - Heavy Double - Touch and go
C) 3 rounds of:
5 Power Snatches (185#/ 125#)
15 Push Press (185#/ 125#)
25 Double Unders
D) 4 rounds of:
12 Wallball
7 Toes to Bar
1 Rope Climb
*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 C Demo w David Charbonneau, Ron Yellin, and Christina Gloger
Post Scores to Comments
B) Power Snatch - Heavy Double - Touch and go
C) 3 rounds of:
5 Power Snatches (185#/ 125#)
15 Push Press (185#/ 125#)
25 Double Unders
D) 4 rounds of:
12 Wallball
7 Toes to Bar
1 Rope Climb
*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 C Demo w David Charbonneau, Ron Yellin, and Christina Gloger
Post Scores to Comments
May 31, 2012
WOD Thursday 5/31/2012
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.
Post Scores to Comments
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.
Post Scores to Comments
May 1, 2012
WOD Wednesday 5/2/12
Strength:
Push Press 5 x 5
Conditioning:
3 Rounds of:
Every 3 minutes perform:
21 Deadlifts (225#/ 155#)
21 Handstand Pushups
Intermediate: Every 4 minutes
Beginner: Every 5 minutes
Hopefully the Videos below will assist in developing your Handstand Push up
Post Weights and Times to Comments
Push Press 5 x 5
Conditioning:
3 Rounds of:
Every 3 minutes perform:
21 Deadlifts (225#/ 155#)
21 Handstand Pushups
Intermediate: Every 4 minutes
Beginner: Every 5 minutes
Hopefully the Videos below will assist in developing your Handstand Push up
Post Weights and Times to Comments
April 3, 2012
WOD Wednesday 4/4/12
Strength:
Strict Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Conditioning:
3 rounds of:
400m run
8 Clean and Jerk (225#/ 155#)
12 Ring Handstand Push ups
Intermediate:
3 rounds of:
400m run
8 Clean and Jerk (185#/ 135#)
12 Handstand Push ups
Beginner:
3 rounds of:
400m run
8 Clean and Jerk (135#/ 95#)
12 Push ups
Novice:
3 rounds of:
400m run
8 Clean and Jerk (95#/ 65#)
12 Push ups
*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.
Handstand Push up Tips
Just for fun -- Some big men moving big weight in the 2004 Olympics in the Clean and Jerk Event
Post Weights and Times to Comments
Strict Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Conditioning:
3 rounds of:
400m run
8 Clean and Jerk (225#/ 155#)
12 Ring Handstand Push ups
Intermediate:
3 rounds of:
400m run
8 Clean and Jerk (185#/ 135#)
12 Handstand Push ups
Beginner:
3 rounds of:
400m run
8 Clean and Jerk (135#/ 95#)
12 Push ups
Novice:
3 rounds of:
400m run
8 Clean and Jerk (95#/ 65#)
12 Push ups
*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.
Handstand Push up Tips
Just for fun -- Some big men moving big weight in the 2004 Olympics in the Clean and Jerk Event
Post Weights and Times to Comments
March 19, 2012
WOD Tuesday 3/20/12
Strength:
Rack Jerk -- Heavy Single
Conditioning:
500m row
30 Walking Lunge Steps (40# Dumbbells/ 30#)
30 Push Press (40# DBs/ 30#)
50 Pull up
30 Push Press
30 Walking Lunge
500m row
Intermediate:
500m row
30 Walking Lunge Steps (30# DBs/ 20#)
30 Push Press (30# DBs/ 20#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
500m row
Beginner:
300m row
30 Walking Lunge Steps (20# DBs/ 15#)
30 Push Press (20# DBs/ 15#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
300m row
Extra/ Competition WOD:
2 rounds of:
400m Run
20 Back Ext
20 Pushup
*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.
Rack Jerk w Frank Murray -- 385#
WOD DEMO w David Charbonneau - apologies for the video quality, forced to film this one myself.
Also, I realized after watching the video that the last half of my pull ups were sloppy.
Post Weights and Times to Comments
Rack Jerk -- Heavy Single
Conditioning:
500m row
30 Walking Lunge Steps (40# Dumbbells/ 30#)
30 Push Press (40# DBs/ 30#)
50 Pull up
30 Push Press
30 Walking Lunge
500m row
Intermediate:
500m row
30 Walking Lunge Steps (30# DBs/ 20#)
30 Push Press (30# DBs/ 20#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
500m row
Beginner:
300m row
30 Walking Lunge Steps (20# DBs/ 15#)
30 Push Press (20# DBs/ 15#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
300m row
Extra/ Competition WOD:
2 rounds of:
400m Run
20 Back Ext
20 Pushup
*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.
Rack Jerk w Frank Murray -- 385#
WOD DEMO w David Charbonneau - apologies for the video quality, forced to film this one myself.
Also, I realized after watching the video that the last half of my pull ups were sloppy.
Post Weights and Times to Comments
March 9, 2012
Weekend WOD
Strength:
OFF
Conditioning:
CrossFit Games Open WOD 12.3
As Many Rounds As Possible (AMRAP) in 18 minutes of:
15 Box Jump
12 Push Press (115#/ 75#)
9 Toes to Bar
Intermediate:
AMRAP 18 of:
15 Box Jump
12 Push Press (95#/ 65#)
9 Knees to Elbow
Beginner:
AMRAP 18 of:
15 Box Jump
12 Push Press (65#/ 45#)
9 Knees to Elbow
You can view the full workout description here
OFF
Conditioning:
CrossFit Games Open WOD 12.3
As Many Rounds As Possible (AMRAP) in 18 minutes of:
15 Box Jump
12 Push Press (115#/ 75#)
9 Toes to Bar
Intermediate:
AMRAP 18 of:
15 Box Jump
12 Push Press (95#/ 65#)
9 Knees to Elbow
Beginner:
AMRAP 18 of:
15 Box Jump
12 Push Press (65#/ 45#)
9 Knees to Elbow
You can view the full workout description here
February 9, 2012
WOD Friday 2/10/12
Strength:
OFF
Conditioning:
"Filthy Fifty"
50 Box Jump
50 Jumping Pull ups
50 Kettlebell Swings (35#/ 26#)
50 Walking Lunge Steps
50 Knees to Elbow
50 Push Press (45#/ 35#)
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Unders
Beginner:
25 Box Jump
25 Jumping Pull ups
25 Kettlebell Swings (35#/ 26#)
25 Walking Lunge Steps
25 Knees to Elbow
25 Push Press (45#/ 35#)
25 Back Extension
25 Wall Ball
25 Burpee
25 Double Unders or Tuck Jumps
Post Times to Comments
OFF
Conditioning:
"Filthy Fifty"
50 Box Jump
50 Jumping Pull ups
50 Kettlebell Swings (35#/ 26#)
50 Walking Lunge Steps
50 Knees to Elbow
50 Push Press (45#/ 35#)
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Unders
Beginner:
25 Box Jump
25 Jumping Pull ups
25 Kettlebell Swings (35#/ 26#)
25 Walking Lunge Steps
25 Knees to Elbow
25 Push Press (45#/ 35#)
25 Back Extension
25 Wall Ball
25 Burpee
25 Double Unders or Tuck Jumps
Post Times to Comments
January 24, 2012
WOD Wednesday 1/25/12
Strength:
Strict Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Jerk: 5-5-5-5-5
Conditioning:
100 Ring Push ups
Every time you stop, you must complete 20 GHD sit ups
Intermediate:
75 Ring Push ups
Every time you stop, you must complete 10 GHD sit ups
Beginner:
50 Push ups
Every time you stop, you must complete 15 sit ups
Novice:
25 Push ups
Every time you stop, you must complete 10 sit ups
*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.
Strict Press/ Push Press/ Push Jerk Tri-Panel from www.crossfit.com
WOD DEMO w Joey Marble
Post Weights and Times to Comments
Strict Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Jerk: 5-5-5-5-5
Conditioning:
100 Ring Push ups
Every time you stop, you must complete 20 GHD sit ups
Intermediate:
75 Ring Push ups
Every time you stop, you must complete 10 GHD sit ups
Beginner:
50 Push ups
Every time you stop, you must complete 15 sit ups
Novice:
25 Push ups
Every time you stop, you must complete 10 sit ups
*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.
Strict Press/ Push Press/ Push Jerk Tri-Panel from www.crossfit.com
WOD DEMO w 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 11, 2011
Weekend WOD
Strength:
OFF
Conditioning:
5 rounds of:
5 Power Snatch (95# for men/ 65# for women)
10 Behind the Neck Snatch Grip Push Press (95#/ 65#)
15 Ring Dips
20 Double Unders
Intermediate:
5 rounds of:
5 Power Snatch (65#/ 45#)
10 Push Press (65#/ 45#)
15 Dips or Bench Dips
20 Lateral Jumps over the Barbell
Beginner:
3 rounds of:
OFF
Conditioning:
5 rounds of:
5 Power Snatch (95# for men/ 65# for women)
10 Behind the Neck Snatch Grip Push Press (95#/ 65#)
15 Ring Dips
20 Double Unders
Intermediate:
5 rounds of:
5 Power Snatch (65#/ 45#)
10 Push Press (65#/ 45#)
15 Dips or Bench Dips
20 Lateral Jumps over the Barbell
Beginner:
3 rounds of:
5 Power Snatch (45#/ 35#)
10 Push Press (45#/ 35#)
15 Dips or Bench Dips
20 Lateral Jumps over the Barbell
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Joseph Arias
Post Times to Comments
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Joseph Arias
Post Times to Comments
November 8, 2011
WOD Wednesday 11/9/11
Strength:
OFF
Conditioning:
"Fight Gone Bad"
3 rounds of:
1 minute of Wallball
1 minute of Sumo Deadlift High Pull (75#/ 55#)
1 minute of Box Jump (20"/ 16")
1 minute of Push Press (75#/ 55#)
1 minute of Row
1 minute of Rest
Beginner:
Do Sumo Deadlift High Pull and Push Press @ (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
* This is with a continuous running clock, there is no break between exercises
* For scoring, a rep counts as a point, except on the rower, where each calorie rowed is a point
"Fight Gone Bad" Explained - courtesy of CrossFit.com
OFF
Conditioning:
"Fight Gone Bad"
3 rounds of:
1 minute of Wallball
1 minute of Sumo Deadlift High Pull (75#/ 55#)
1 minute of Box Jump (20"/ 16")
1 minute of Push Press (75#/ 55#)
1 minute of Row
1 minute of Rest
Beginner:
Do Sumo Deadlift High Pull and Push Press @ (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
* This is with a continuous running clock, there is no break between exercises
* For scoring, a rep counts as a point, except on the rower, where each calorie rowed is a point
"Fight Gone Bad" Explained - courtesy of CrossFit.com
Post Weight and Reps to Comments
October 16, 2011
WOD Monday 10/17/11
Strength:
Shoulder Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Push Jerk: 1-1-1-1-1
Conditioning:
2 rds:
30 ball slams (30# for men/ 20# for women)
25 burpee pull ups
20 Push ups
Abs: 100 situps
Post Loads and Time to comments
Shoulder Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Push Jerk: 1-1-1-1-1
Conditioning:
2 rds:
30 ball slams (30# for men/ 20# for women)
25 burpee pull ups
20 Push ups
Abs: 100 situps
Post Loads and Time to comments
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