Another Outlaw influenced day ...
AM
A) Snatch Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
B) Clean Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
C) Back Squat - 4 x 8 - 80% of 3 Rep Max - 2 minutes Rest
D) Front Squat - 5 x 2 - 5 second pause at bottom - 90 seconds Rest
PM
AMRAP 20 of:
100' Prowler Push (195#/ 130#)
5 Rope Climbs
Post Scores to Comments
Showing posts with label rope climb. Show all posts
Showing posts with label rope climb. Show all posts
August 7, 2012
July 29, 2012
WOD Friday 7/27/12
AM
A) 5 rds of:
Max Effort Weighted Strict Pull ups (25#/ 15#)
B) 5 x 50 ft Handstand Walk
C) 2 Rope Climb
20 KB Swing (70#/ 53#)
20 Handstand Push up
4 Rope Climb
15 KB Swing
15 Handstand Push up
6 Rope Climb
10 KB Swing
10 Handstand Push up
PM
14 x 1 Power Snatch - 45 second Rest
Post Scores to Comments
A) 5 rds of:
Max Effort Weighted Strict Pull ups (25#/ 15#)
B) 5 x 50 ft Handstand Walk
C) 2 Rope Climb
20 KB Swing (70#/ 53#)
20 Handstand Push up
4 Rope Climb
15 KB Swing
15 Handstand Push up
6 Rope Climb
10 KB Swing
10 Handstand Push up
PM
14 x 1 Power Snatch - 45 second Rest
Post Scores to Comments
July 22, 2012
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
Post Scores to Comments
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
Post Scores to Comments
July 11, 2012
WOD Wednesday 7/11/12
To celebrate the start of the 2012 CrossFit Games, we are doing modified versions of the Masters WODs this cycle. And by modified, I mean much heavier. Workout B and the PM Workout are Certified Awesome versions of two of the Friday WODs for the Masters.
AM
A) Front Squat - Heavy Single
B) 4 rounds of:
2 Rope Climbs
1 Shuttle Run (50m total)
5 Front Squat (245#/ 155#)
1 Shuttle Run
PM
1 K Row
30 Power Cleans (185#/ 125#)
50 Burpees
WOD B DEMO w David Charbonneau, Christina Gloger, and Ron Yellin (Clockwise from top left)
Post Scores to Comments
AM
A) Front Squat - Heavy Single
B) 4 rounds of:
2 Rope Climbs
1 Shuttle Run (50m total)
5 Front Squat (245#/ 155#)
1 Shuttle Run
PM
1 K Row
30 Power Cleans (185#/ 125#)
50 Burpees
WOD B DEMO w David Charbonneau, Christina Gloger, and Ron Yellin (Clockwise from top left)
Post Scores to Comments
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
July 3, 2012
WOD Tuesday 7/3/12
A) Back Squat - Heavy Single
B) AMRAP 20 of:
20 Wallball
20 Pull up
20 ft Handstand Walk
2 Rope Climb
C) 3 rounds of:
50m Farmers Carry (100# DBs/ 70# DBs)
1 minute Rest
Post Scores to Comments
June 28, 2012
WOD Thursday 6/28/12
A) Weighted Pull up - Heavy Single
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
Post Scores to Comments
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
Post Scores to Comments
June 24, 2012
WOD Sunday 6/24/12
A) 5 rounds of:
5 Deadlift (315#/ 205#)
10 Handstand Pushups
5 Power Cleans (205#/ 135#)
B) 5 rounds of:
20 ft Handstand Walk
1 Legless Rope Climb
C) In Teams of Three complete the following:
100 Box Jumps (20")
100 Toes to Bar
100 Wallball
100 KB Snatches (35#/ 26#)
100 Weighted Sit ups (25#)
100 Burpee Pull ups
*Only One Person working at a time
*Must complete the tasks in order
Post Scores to Comments
5 Deadlift (315#/ 205#)
10 Handstand Pushups
5 Power Cleans (205#/ 135#)
B) 5 rounds of:
20 ft Handstand Walk
1 Legless Rope Climb
C) In Teams of Three complete the following:
100 Box Jumps (20")
100 Toes to Bar
100 Wallball
100 KB Snatches (35#/ 26#)
100 Weighted Sit ups (25#)
100 Burpee Pull ups
*Only One Person working at a time
*Must complete the tasks in order
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
June 1, 2012
WOD Friday 6/1/12
A) Power Clean - Heavy Single
B) Front Squat - Heavy Triple
C) For 20 minutes:
On the odd minutes perform 3 Power Cleans (225#/ 135#)
On the even minutes perform 2 Rope Climbs
*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 Ron Yellin, David Charbonneau, and Christina Gloger (1 round of each)
Post Scores to Comments
B) Front Squat - Heavy Triple
C) For 20 minutes:
On the odd minutes perform 3 Power Cleans (225#/ 135#)
On the even minutes perform 2 Rope Climbs
*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 Ron Yellin, David Charbonneau, and Christina Gloger (1 round of each)
Post Scores to Comments
April 18, 2012
WOD Thursday 4/19/12
Strength:
Snatch: 3 rep max - Touch and Go (The only place the bar can rest is overhead)
Conditioning:
3 rounds of:
400m run
20 Wallballs
15 Chest to Bar Pull ups
10 Box Jump (30"/ 24")
5 Rope Climb
Intermediate:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Rope Climb
Beginner:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Modified Rope Climb
Post Weight and Times to Comments
Snatch: 3 rep max - Touch and Go (The only place the bar can rest is overhead)
Conditioning:
3 rounds of:
400m run
20 Wallballs
15 Chest to Bar Pull ups
10 Box Jump (30"/ 24")
5 Rope Climb
Intermediate:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Rope Climb
Beginner:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Modified Rope Climb
Post Weight and Times to Comments
April 11, 2012
WOD Thursday 4/12/12
Strength:
Back Squat 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (225#/ 150#)
4 Muscle ups
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (185#/ 125#)
3 Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (135#/ 95#)
8 Pistols
250m row
Intermediate:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (185#/ 125#)
4 Muscle ups or (12 pull ups and 12 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (135#/ 95#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (95#/ 65#)
8 Pistols
250m row
Beginner:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (135#/ 95#)
4 Muscle ups or (8 pull ups and 8 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (95#/ 65#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (65#/ 45#)
8 Pistols
250m row
*This WOD is from CrossFit Invictus
*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.
Post Weights and Reps to Comments
Back Squat 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (225#/ 150#)
4 Muscle ups
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (185#/ 125#)
3 Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (135#/ 95#)
8 Pistols
250m row
Intermediate:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (185#/ 125#)
4 Muscle ups or (12 pull ups and 12 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (135#/ 95#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (95#/ 65#)
8 Pistols
250m row
Beginner:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (135#/ 95#)
4 Muscle ups or (8 pull ups and 8 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (95#/ 65#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (65#/ 45#)
8 Pistols
250m row
*This WOD is from CrossFit Invictus
*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.
Post Weights and Reps to Comments
March 6, 2012
WOD Wednesday 2/7/12
Strength:
Barbell Hip Thrust 5 x 5
*See the Movement Post below for instructions
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
2 Clean and Jerk (185#/ 135#)
1 Rope Climb
Intermediate:
AMRAP 10 of:
2 Clean and Jerk (135#/ 95#)
1 Modified Rope Climb
Beginner:
AMRAP 10 of:
2 Clean and Jerk (95#/ 65#)
1 Modified Rope Climb
Extra/ Competition Training:
5 rounds of:
40 Double Unders
10 Handstand 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.
WOD DEMO w David Charbonneau
Post Rounds Completed to Comments
Barbell Hip Thrust 5 x 5
*See the Movement Post below for instructions
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
2 Clean and Jerk (185#/ 135#)
1 Rope Climb
Intermediate:
AMRAP 10 of:
2 Clean and Jerk (135#/ 95#)
1 Modified Rope Climb
Beginner:
AMRAP 10 of:
2 Clean and Jerk (95#/ 65#)
1 Modified Rope Climb
Extra/ Competition Training:
5 rounds of:
40 Double Unders
10 Handstand 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.
WOD DEMO w David Charbonneau
Post Rounds Completed to Comments
February 29, 2012
WOD Thursday 2/29/12
Strength:
OFF
Conditioning:
7 rounds of:
1 Rope Climb
10 Wall ball
15 KB Swings (53#/ 35#)
20 Double Unders
Beginner:
5 rounds of:
5 Modified Rope Climbs
10 Wall ball
15 KB Swings (35#/ 26#)
20 Double Unders or Tuck Jumps
*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 Joe Arias and Joey Marble
Post Times to Comments
OFF
Conditioning:
7 rounds of:
1 Rope Climb
10 Wall ball
15 KB Swings (53#/ 35#)
20 Double Unders
Beginner:
5 rounds of:
5 Modified Rope Climbs
10 Wall ball
15 KB Swings (35#/ 26#)
20 Double Unders or Tuck Jumps
*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 Joe Arias and Joey Marble
Post Times to Comments
February 6, 2012
WOD Tuesday 2/7/12
Strength:
Deadlift 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
2 Rope Climbs
20 Wallballs
200 meter run
Intermediate:
AMRAP in 15 minutes of:
10 Pull ups or Jumping Pull ups
20 Wallballs
200 meter 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 Joe Arias
Post Weights and Rounds to Comments
Deadlift 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
2 Rope Climbs
20 Wallballs
200 meter run
Intermediate:
AMRAP in 15 minutes of:
10 Pull ups or Jumping Pull ups
20 Wallballs
200 meter 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 Joe Arias
Post Weights and Rounds to Comments
January 29, 2012
WOD Monday 1/30/12
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
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
January 6, 2012
Weekend WOD
Strength:
Max Clean and Jerk
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
5 Hang Squat Cleans (155# for men/ 105 for women)
1 Rope Climb
5 Handstand Pushups
1 Rope Climb
Intermediate:
AMRAP 15 of:
5 Hang Squat Clean (115#/ 80#)
1 Rope Climb or 5 Pull ups
5 Handstand Pushups or 10 Pushups
1 Rope Climb or 5 Pull ups
Beginner:
AMRAP 15 of:
5 Hang Squat Clean (95#/ 65#)
5 Pull ups or Jumping Pull ups
5 Pushups
5 Pull ups or Jumping Pull ups
Novice:
AMRAP 10 of:
5 Hang Squat Clean (65#/ 45#)
5 Pull ups or Jumping Pull ups
5 Pushups
5 Pull ups or Jumping Pull 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.
MAX CLEAN & JERK DEMO w David Charbonneau
WOD DEMO w David Charbonneau and Joseph Arias
Post Weights and Rounds to Comments
Max Clean and Jerk
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
5 Hang Squat Cleans (155# for men/ 105 for women)
1 Rope Climb
5 Handstand Pushups
1 Rope Climb
Intermediate:
AMRAP 15 of:
5 Hang Squat Clean (115#/ 80#)
1 Rope Climb or 5 Pull ups
5 Handstand Pushups or 10 Pushups
1 Rope Climb or 5 Pull ups
Beginner:
AMRAP 15 of:
5 Hang Squat Clean (95#/ 65#)
5 Pull ups or Jumping Pull ups
5 Pushups
5 Pull ups or Jumping Pull ups
Novice:
AMRAP 10 of:
5 Hang Squat Clean (65#/ 45#)
5 Pull ups or Jumping Pull ups
5 Pushups
5 Pull ups or Jumping Pull 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.
MAX CLEAN & JERK DEMO w David Charbonneau
WOD DEMO w David Charbonneau and Joseph Arias
Post Weights and Rounds to Comments
December 18, 2011
WOD Monday 12/19/11
Strength:
OFF
Conditioning:
Today's WOD was the last event from the "The King of Queens" Competition at CrossFit Queens this pass weekend.
Back Squat 10000# for men/ 7000# for women
- After every 8 reps, you must complete a 20' rope climb
- You can pick whatever weight you like. The less weight you use, the more reps you will have to complete, and the more rope climbs you will have to do. For Example: If you use 225#, you will have to complete 45 reps, thus a total of 5 rope climbs.
Intermediate:
Back Squat 8000#/ 5600#
- After every 8 reps, you must complete 10 Pull ups *Do Rope Pull ups if your able
Beginner:
Back Squat 6000#/ 4200#
- After every 8 reps, you must complete 10 Pull ups or Jumping Pull ups
Novice:
Back Squat 4000#/ 2800#
- After every 8 reps, you must complete 10 Pull ups or Jumping Pull 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.
WOD DEMO w David Charbonneau (using 225#) and Joe Marble (using 185#)
Post Weights and Times to Comments
OFF
Conditioning:
Today's WOD was the last event from the "The King of Queens" Competition at CrossFit Queens this pass weekend.
Back Squat 10000# for men/ 7000# for women
- After every 8 reps, you must complete a 20' rope climb
- You can pick whatever weight you like. The less weight you use, the more reps you will have to complete, and the more rope climbs you will have to do. For Example: If you use 225#, you will have to complete 45 reps, thus a total of 5 rope climbs.
Intermediate:
Back Squat 8000#/ 5600#
- After every 8 reps, you must complete 10 Pull ups *Do Rope Pull ups if your able
Beginner:
Back Squat 6000#/ 4200#
- After every 8 reps, you must complete 10 Pull ups or Jumping Pull ups
Novice:
Back Squat 4000#/ 2800#
- After every 8 reps, you must complete 10 Pull ups or Jumping Pull 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.
WOD DEMO w David Charbonneau (using 225#) and Joe Marble (using 185#)
Post Weights and Times to Comments
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