AM
A) 7x1 1 Hang Power Snatch + 1 Power Snatch - Heavy - Rest 60 Seconds
B) 7x1 2 Power Clean + 1 Push Jerk - Heavy - Rest 60 Seconds
C) 3 x ME Ring Rows - Rest 45 seconds
D) 3 x 10 Reverse Hyper Extensions
PM
"Chelsea"
Every Minute, On The Minute for 30 minutes perform:
5 Pull ups
10 Push ups
15 Squats
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Showing posts with label pushup. Show all posts
Showing posts with label pushup. Show all posts
August 15, 2012
January 5, 2012
WOD Friday 1/6/12
Strength:
OFF
Conditioning:
"Cindy"
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Pull ups
10 Pushups
15 Squats
Beginner:
AMRAP 10 of:
5 Pull ups or Jumping Pull ups
10 Pushups
15 Squats
Post Rounds and Reps to Comments
OFF
Conditioning:
"Cindy"
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Pull ups
10 Pushups
15 Squats
Beginner:
AMRAP 10 of:
5 Pull ups or Jumping Pull ups
10 Pushups
15 Squats
Post Rounds and Reps to Comments
January 3, 2012
Wednesday WOD 1/4/12
Strength:
OFF
Conditioning:
10 Bench Press (225# for men/155# for women)
Intermediate:
(185#/135#)
200 meter rows
*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
OFF
Conditioning:
10 Bench Press (225# for men/155# for women)
300 meter Row
9 Bench Press
300m Row
8 Bench Press
300m Row
7 Bench Press
300m Row
6 Bench Press
300m Row
5 Bench Press
300m Row
4 Bench Press
300m Row
3 Bench Press
300m Row
2 Bench Press
300m Row
1 Bench Press
300m Row
Intermediate:
(185#/135#)
200 meter rows
Beginner:
(135#/95#)
150 meter rows
Novice:
Pushups
150 meter rows
*If you do not have access to a rower, run.
150 meter rows
Novice:
Pushups
150 meter rows
*If you do not have access to a rower, run.
*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
Post time and weight to comments
December 21, 2011
WOD Thursday 12/22/11
Strength:
OFF
Conditioning:
7 rounds of:
3 Power Cleans (205# for men/ 145# for women)
4 Ring Handstand Pushups
Intermediate:
7 rounds of:
3 Power Cleans (185#/ 125#)
4 Handstand Pushups
Beginner:
7 rounds of:
3 Power Cleans (135#/ 95#)
10 Pushups
Beginner:
7 rounds of:
3 Power Cleans (95#/ 65#)
7 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.
WOD DEMO w David Charbonneau
Post Times to Comments
OFF
Conditioning:
7 rounds of:
3 Power Cleans (205# for men/ 145# for women)
4 Ring Handstand Pushups
Intermediate:
7 rounds of:
3 Power Cleans (185#/ 125#)
4 Handstand Pushups
Beginner:
7 rounds of:
3 Power Cleans (135#/ 95#)
10 Pushups
Beginner:
7 rounds of:
3 Power Cleans (95#/ 65#)
7 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.
WOD DEMO w David Charbonneau
Post Times to Comments
December 19, 2011
WOD Tuesday 12/20/11
Strength:
MAX Bench Press
MAX Weighted Pull up
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
3 Weighted Pull ups (45# for men/ 30# for women)
3 Bench Press (225#/ 155#)
Intermediate:
AMRAP 15 of:
3 Weighted Pull ups (25#/ 15#)
3 Bench Press (185#/ 135#)
Beginner:
AMRAP 15 of:
3 Pull ups
3 Bench Press (135#/ 95#)
Novice:
AMRAP 10 of:
5 Pull ups or Jumping Pull ups
5 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.
Joseph Arias does a 120# Weighted Pull up at a Body Weight of 220#
WOD DEMO w Joseph Arias and Thomas Maresca
Post Weights and Times to Comments
MAX Bench Press
MAX Weighted Pull up
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
3 Weighted Pull ups (45# for men/ 30# for women)
3 Bench Press (225#/ 155#)
Intermediate:
AMRAP 15 of:
3 Weighted Pull ups (25#/ 15#)
3 Bench Press (185#/ 135#)
Beginner:
AMRAP 15 of:
3 Pull ups
3 Bench Press (135#/ 95#)
Novice:
AMRAP 10 of:
5 Pull ups or Jumping Pull ups
5 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.
Joseph Arias does a 120# Weighted Pull up at a Body Weight of 220#
WOD DEMO w Joseph Arias and Thomas Maresca
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 4, 2011
WOD Monday 12/5/11
Strength:
OFF
Conditioning:
"Murph" - This is a CrossFit Main Site WOD dedicated to the memory of Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28, 2005. He earned the Medal of Honor, the highest military decoration awarded by the U.S. government, for his heroic actions. His story of heroism is absolutely amazing, check it out here.
"Murph"
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
*Partition the pull-ups, pushups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Intermediate:
Run .5 mile
50 Pull ups
100 Push ups
150 Squats
Run .5 mile
Beginner:
Run .25 mile
25 Pull ups
50 Push ups
75 Squats
Run .25 mile
*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 Joseph Arias
Post Times to Comments
OFF
Conditioning:
"Murph" - This is a CrossFit Main Site WOD dedicated to the memory of Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28, 2005. He earned the Medal of Honor, the highest military decoration awarded by the U.S. government, for his heroic actions. His story of heroism is absolutely amazing, check it out here.
"Murph"
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
*Partition the pull-ups, pushups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Intermediate:
Run .5 mile
50 Pull ups
100 Push ups
150 Squats
Run .5 mile
Beginner:
Run .25 mile
25 Pull ups
50 Push ups
75 Squats
Run .25 mile
*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 Joseph Arias
Post Times to Comments
November 28, 2011
WOD Tuesday 11/29/11
Strength:
OFF
Conditioning:
5 rounds of:
1 Tire Flip (750# for men/ 500# for women) OR 1 Clean & Jerk (255#/ 175#)
5 Box Jump (40"/ 32")
5 Ring Handstand Pushups
Intermediate:
5 rounds of:
1 Tire Flip (600#/ 400# for women) OR 1 Clean & Jerk (205#/ 145#)
5 Box Jump (36"/ 28")
5 Handstand Pushups
Beginner:
5 rounds of:
1 Tire Flip (450#/ 300# for women) OR 1 Clean & Jerk (155#/ 105#)
5 Box Jump (30"/ 24")
10 Pushups
Novice:
5 rounds of:
1 Tire Flip (300#/ 200# for women) OR 1 Clean & Jerk (105#/ 75#)
5 Box Jump (24"/ 20")
10 Pushups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau
Post Times to Comments
OFF
Conditioning:
5 rounds of:
1 Tire Flip (750# for men/ 500# for women) OR 1 Clean & Jerk (255#/ 175#)
5 Box Jump (40"/ 32")
5 Ring Handstand Pushups
Intermediate:
5 rounds of:
1 Tire Flip (600#/ 400# for women) OR 1 Clean & Jerk (205#/ 145#)
5 Box Jump (36"/ 28")
5 Handstand Pushups
Beginner:
5 rounds of:
1 Tire Flip (450#/ 300# for women) OR 1 Clean & Jerk (155#/ 105#)
5 Box Jump (30"/ 24")
10 Pushups
Novice:
5 rounds of:
1 Tire Flip (300#/ 200# for women) OR 1 Clean & Jerk (105#/ 75#)
5 Box Jump (24"/ 20")
10 Pushups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau
Post Times to Comments
November 2, 2011
WOD Thursday 11/3/11
Strength:
OFF
Conditioning:
"Meadows" -- This a CrossFit Mainsite Hero WOD dedicated to the memory of U.S. Marine Corps Captain, Joshua S. Meadows, who was killed in Afghanistan in 2009. We have the upmost respect for the sacrifice you have made for our country. Thank you.
20 Muscle Ups
25 Inverted Hang to Lower -- Try to do this as slowly as possible
30 Ring Handstand Push ups
35 Ring Rows
40 Ring Pushups
Intermediate:
50 Pull ups
50 Dips
50 Toes to Bar
50 Ring Rows
50 Ring Pushups
Beginner:
25 Pullups
25 Dips
25 Knees to Elbow
25 Ring Rows
25 Ring Pushups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Muscle Up DEMO
Inverted Hangs to Lower DEMO
Ring Handstand Pushup DEMO
Post Times to Comments
OFF
Conditioning:
"Meadows" -- This a CrossFit Mainsite Hero WOD dedicated to the memory of U.S. Marine Corps Captain, Joshua S. Meadows, who was killed in Afghanistan in 2009. We have the upmost respect for the sacrifice you have made for our country. Thank you.
20 Muscle Ups
25 Inverted Hang to Lower -- Try to do this as slowly as possible
30 Ring Handstand Push ups
35 Ring Rows
40 Ring Pushups
Intermediate:
50 Pull ups
50 Dips
50 Toes to Bar
50 Ring Rows
50 Ring Pushups
Beginner:
25 Pullups
25 Dips
25 Knees to Elbow
25 Ring Rows
25 Ring Pushups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Muscle Up DEMO
Inverted Hangs to Lower DEMO
Ring Handstand Pushup DEMO
Post Times to Comments
October 30, 2011
WOD Monday 10/31/11
Strength:
Deadlift 5-5-5-5-5
Conditioning:
With a continuous running clock, complete as many rounds and reps as possible in 10 minutes of the following:
31 Double Unders
20 Pushups
11 Squat Snatch (95# for men/ 65# for women)
Intermediate:
20 Double Unders
10 Pushups
10 Squat Snatch (65#/ 45#)
Beginner:
20 Single Unders
10 Pushups
10 Overhead Squats (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Deadlift 5-5-5-5-5
Conditioning:
With a continuous running clock, complete as many rounds and reps as possible in 10 minutes of the following:
31 Double Unders
20 Pushups
11 Squat Snatch (95# for men/ 65# for women)
Intermediate:
20 Double Unders
10 Pushups
10 Squat Snatch (65#/ 45#)
Beginner:
20 Single Unders
10 Pushups
10 Overhead Squats (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Have a Safe and Happy Halloween!
Post Weight and Rounds to comments
October 25, 2011
WOD Wednesday 10/26/11
Strength:
Overhead Squat 3-3-3-3-3
Conditioning:
500m Row
15 Stone to Shoulder (145# for men/ 95# for women) or Power Clean (205#/ 135#)
50 Pushups
100 Box Jumps
Intermediate:
500m Row
Overhead Squat 3-3-3-3-3
Conditioning:
500m Row
15 Stone to Shoulder (145# for men/ 95# for women) or Power Clean (205#/ 135#)
50 Pushups
100 Box Jumps
Intermediate:
500m Row
15 Stone to Shoulder (95# for men/ 70# for women) or Power Clean (135#/ 95#)
25 Pushups
50 Box Jumps
Beginner:
500m Row
15 Stone to Shoulder (70# for men/ 45# for women) or Power Clean (95#/ 65#)
25 Pushups
50 Box Jumps
Novice:
500m Row
10 Stone to Shoulder (45# for men/ 30# for women) or Power Clean (65#/ 45#)
20 Pushups
30 Box Jumps
WOD DEMO
Post Loads and Times to comments
October 21, 2011
Weekend WOD
Strength:
OFF
Conditioning:
5 rounds of:
20 Pull ups
20 Pushups
20 Sit ups
20 Squats
400m run
Intermediate: 10 repetitions of each exercise
Beginner: 3 rounds of 10 repetitions each exercise
* If you cannot do pull ups, substitute jumping pull ups
*** Really push yourself to complete this workout. I don't care if it takes an hour, DO NOT modify down to Intermediate or Beginner unless you are absolutely positive there is no way you can complete the allotted number of repetitions.
When your done, stretch and rest up, because we are going HEAVY to start off next week. Enjoy!
Post Times to comments
OFF
Conditioning:
5 rounds of:
20 Pull ups
20 Pushups
20 Sit ups
20 Squats
400m run
Intermediate: 10 repetitions of each exercise
Beginner: 3 rounds of 10 repetitions each exercise
* If you cannot do pull ups, substitute jumping pull ups
*** Really push yourself to complete this workout. I don't care if it takes an hour, DO NOT modify down to Intermediate or Beginner unless you are absolutely positive there is no way you can complete the allotted number of repetitions.
When your done, stretch and rest up, because we are going HEAVY to start off next week. Enjoy!
Post Times to comments
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