WOD Monday 8/6/12

AM

A) 3 x 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat - Heavy as Possible - Rest 60 seconds
     * 1 rep would be 1 Press + 2 Overhead Squats. Complete this 3 times per set

B) 1 min ME Slapping Push ups

REST EXACTLY 1 MIN

C) AMRAP 8 of:
          16 Alternating KB Snatch (53#/ 35#)
          12 KB Thrusters (53#/ 35#)
          8 Burpee Over Hurdles (30"/ 26")

REST EXACTLY 1 MIN

D) 1 min ME Slapping Push ups


PM

A) Snatch: 3x2@75%, 1x2@80%, 1x2@85%, 2x2@90%, 3x1@90%, 2x2@80% - Rest 60 seconds between sets

B) Clean & Jerk: 3x2@70%, 1x2@75%, 1x2@80%, 2x2@85%, 3x1@85%, 2x2@75% - Rest 60 seconds between sets



*A lot of you may have realized we take many parts of our workouts, or entire workouts from The Outlaw Way. I will give credit where credit is due, Rudy is an amazing programmer.


WOD B, C, D DEMO w David Charbonneau



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Daily Dose of Awesomeness

Le lulz.

WOD Wednesday 3/28/12

Strength:

   As Many Rounds As Possible (AMRAP) in 10 minutes of:
       Power Clean
       Hang Power Clean
       Hang Power Clean and Jerk
       Rest 30 seconds
       *Pick a weight where this will become quite difficult


Conditioning:

   AMRAP 10 of:
       5 Strict Pull ups
       10 Push ups



Strength WOD DEMO w Joey Marble




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WOD Monday 3/26/12

Strength:

   Rack Jerk - Heavy Single


Conditioning:

   21-15-9 of:
       Overhead Squat (95#/ 65#)
       Push up
       *After each movement complete a 50 meter sandbag sprint (35#/ 20#)

   Intermediate:
   21-15-9 of:
       Overhead Squat (65#/ 45#)
       Push up
       *After each movement complete a 50 meter sprint

   Beginner:
   21-15-9 of:
       Overhead Squat (45#/ 35#)
       Push up
       *After each movement complete a 50 meter sprint



Rack Jerk w David Charbonneau



WOD Demo w Joey Marble Joseph Arias




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WOD Thursday 2/2/12

Strength:

   Work on Clean and Jerk Technique
       - Start light and get a lot of reps in
       - Slowly work your way up to heavier weights, but make sure the primary focus is on maintaining the correct form
       - Feel free to go for a Heavy Single or Max Effort if your feeling up to it
       - You will be much more successful if you have another set of eyes to help you out. Grab a training partner or better yet, if you have access to one, a good coach


Conditioning:

   Run 1000m
   100 Push ups
   10 Squat Snatches (135#/ 95#)


   Intermediate:
   Run 1000m
   75 Push ups
   10 Squat Snatches (95#/ 65#)


   Beginner:
   Run 1000m
   50 Push ups
   10 Squat Snatches (65#/ 45#)


   Novice:
   Run 1000m
   25 Push ups
   10 Squat Snatches (45#/ 35#)



*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.


Clean and Jerk DEMO



We were lucky enough to have the help of Frank Murray, a very high level competitive lifter, at the gym today. He helped us out with the finer points of the Clean and Jerk. Here is a video of Frank hitting a 376# Clean and Jerk. Sorry about the terrible video quality.


Squat Snatch Video courtesy of CrossFit Lindy




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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.