A) Every Minute, On the Minute perform 2 Squat Cleans:
Minutes 1-4: 80% of 1 Rep Max
Minutes 5-8: 85% of 1RM
Minutes 9-12: 90% of 1RM
B) 3 rds of:
60 seconds of Max Rep Shoulder to Overhead (75% of 1 Rep Max)
3 Minutes Rest
C) 6 Sets of Back Squats:
Set 1: 5 Reps @ 80% of 1 RM
Set 2: 3 Reps @ 85% of 1RM
Set 3: 1 Rep @ 90% of 1RM
Sets 4-6: 10 Reps @ 65-75% 1RM
*Rest Exactly 2 minutes between efforts
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Showing posts with label shoulder to overhead. Show all posts
Showing posts with label shoulder to overhead. Show all posts
July 29, 2012
May 21, 2012
WOD Monday 5/21/12
This a Tapering Off week before Regionals this weekend, so these workouts will be low in volume.
A) 7 Deadlifts (345#/ 225#)
90 seconds Rest
7 Deadlifts
B) 30 Back Squat (135#/ 95#)
40 Pull up
20 Shoulder to Overhead (135#/ 95#)
30 Front Squat (85#/ 65#)
20 Pull up
20 Shoulder to Overhead (85#/ 65#)
20 Overhead Squat (65#/ 45#)
10 Pull up
*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.
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A) 7 Deadlifts (345#/ 225#)
90 seconds Rest
7 Deadlifts
B) 30 Back Squat (135#/ 95#)
40 Pull up
20 Shoulder to Overhead (135#/ 95#)
30 Front Squat (85#/ 65#)
20 Pull up
20 Shoulder to Overhead (85#/ 65#)
20 Overhead Squat (65#/ 45#)
10 Pull up
*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 16, 2012
WOD Wednesday 5/16/12
A) Back Squat Heavy Single
B) 50 Back Squat (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
30 Pull ups
20 Shoulder to Overhead (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*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 B DEMO w David Charbonneau and Ron Yellin
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B) 50 Back Squat (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
30 Pull ups
20 Shoulder to Overhead (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*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 B DEMO w David Charbonneau and Ron Yellin
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May 11, 2012
WOD Friday 5/11/12
A) "Diane"
21 - 15 - 9 of:
Deadlift (225#/ 155#)
Handstand Pushup
B) 30 Back Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
20 Front Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
10 Overhead Squats (135#/ 95#)
10 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*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 A DEMO w David Charbonneau and Ron Yellin
WOD A DEMO w Ron Yellin and David Charbonneau
Post Scores to Comments
21 - 15 - 9 of:
Deadlift (225#/ 155#)
Handstand Pushup
B) 30 Back Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
20 Front Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
10 Overhead Squats (135#/ 95#)
10 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*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 A DEMO w David Charbonneau and Ron Yellin
WOD A DEMO w Ron Yellin and David Charbonneau
Post Scores to Comments
May 8, 2012
WOD Tuesday 5/8/12
A) 3 rounds of:
5 Muscle ups
10 Handstand Pushups
15 Burpee Box Jumps
2 Minute Rest
B) Every Minute, On The Minute, for 10 minutes: Perform a Heavy Snatch
*Attempt to increase the weight every set
C) 3 rounds of:
20 Pull ups
15 Shoulder to Overhead (135#/ 95#)
3 Minute Rest
*Workout Courtesy of CrossFit Invictus
*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 A DEMO w Christina Glogger and David Charbonneau
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger (Last 5 Rounds)
WOD C DEMO w Ron Yellin and David Charbonneau
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5 Muscle ups
10 Handstand Pushups
15 Burpee Box Jumps
2 Minute Rest
B) Every Minute, On The Minute, for 10 minutes: Perform a Heavy Snatch
*Attempt to increase the weight every set
C) 3 rounds of:
20 Pull ups
15 Shoulder to Overhead (135#/ 95#)
3 Minute Rest
*Workout Courtesy of CrossFit Invictus
*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 A DEMO w Christina Glogger and David Charbonneau
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger (Last 5 Rounds)
WOD C DEMO w Ron Yellin and David Charbonneau
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May 5, 2012
Weekend WOD
Strength:
Back Squat 1 x 20 - Pick a weight that will be really challenging to complete 20 reps of and go for it
Conditioning:
30 Burpee Box Jumps
30 Toes to Bar
30 Shoulder to Overhead
1K Row
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Back Squat 1 x 20 - Pick a weight that will be really challenging to complete 20 reps of and go for it
Conditioning:
30 Burpee Box Jumps
30 Toes to Bar
30 Shoulder to Overhead
1K Row
Post Weights and Times to Comments
April 22, 2012
WOD Monday 4/23/12
Workout 1:
4 rounds of:
10 One-arm Dumbbell Snatch (100#/ 70#)
50 meter shuttle sprint
Intermediate: (80#/ 55#)
Beginner: (60#/ 40#)
Novice: (40#/ 25#)
*10 minute Time Cap
Workout 2:
50 Back Squats (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
50 Front Squats (85#/ 65#)
40 Pull ups
30 Shoulder to Overhead (85#/ 65#)
50 Overhead Squats (65#/ 45#)
40 Pull ups
30 Shoulder to Overhead (65#/ 45#)
*22 minute Time Cap
*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here
Curious about what the CrossFit Games are? Check out this video.
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4 rounds of:
10 One-arm Dumbbell Snatch (100#/ 70#)
50 meter shuttle sprint
Intermediate: (80#/ 55#)
Beginner: (60#/ 40#)
Novice: (40#/ 25#)
*10 minute Time Cap
Workout 2:
50 Back Squats (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
50 Front Squats (85#/ 65#)
40 Pull ups
30 Shoulder to Overhead (85#/ 65#)
50 Overhead Squats (65#/ 45#)
40 Pull ups
30 Shoulder to Overhead (65#/ 45#)
*22 minute Time Cap
*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here
Curious about what the CrossFit Games are? Check out this video.
Post Times or Reps completed to Comments
February 14, 2012
WOD Wednesday 2/15/12
Strength:
OFF
Conditioning:
Final Event of 2012 Frostbite this past weekend
Every minute, you must Deadlift the barbell and then complete 5 reps of the following complex: Hang Power Clean, Shoulder to Overhead, and Back Squat. Once the bar is lifted from the ground, if it touches the ground or passes below your knee before the complex is completed 5 times then you are disqualified. You are also out if you do not complete the allotted number of reps within the minute. Upon completing the complex 5 times, you may use the reminder of the minute to rest.
115# for men/ 85# for women
Intermediate: 95#/ 65#
Beginner: 65#/ 45#
*Cap the Workout at 30 minutes if you still have yet to fail by then
WOD DEMO w Joseph Arias
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OFF
Conditioning:
Final Event of 2012 Frostbite this past weekend
Every minute, you must Deadlift the barbell and then complete 5 reps of the following complex: Hang Power Clean, Shoulder to Overhead, and Back Squat. Once the bar is lifted from the ground, if it touches the ground or passes below your knee before the complex is completed 5 times then you are disqualified. You are also out if you do not complete the allotted number of reps within the minute. Upon completing the complex 5 times, you may use the reminder of the minute to rest.
115# for men/ 85# for women
Intermediate: 95#/ 65#
Beginner: 65#/ 45#
*Cap the Workout at 30 minutes if you still have yet to fail by then
WOD DEMO w Joseph Arias
Post Rounds Completed to Comments
January 11, 2012
WOD Thursday 1/12/12
Strength:
OFF
Conditioning:
4 rounds of:
3 Front Squat (185# for men/ 135# for women)
3 Thruster (185#/ 135#)
3 Shoulder to Overhead (185#/ 135#)
12 Pull ups
Intermediate:
(155#/ 105#)
Beginner:
(135#/ 95#)
Novice:
(95#/ 65#)
*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 -- Only the first round of the workout
Post Times to Comments
OFF
Conditioning:
4 rounds of:
3 Front Squat (185# for men/ 135# for women)
3 Thruster (185#/ 135#)
3 Shoulder to Overhead (185#/ 135#)
12 Pull ups
Intermediate:
(155#/ 105#)
Beginner:
(135#/ 95#)
Novice:
(95#/ 65#)
*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 -- Only the first round of the workout
Post Times to Comments
January 9, 2012
WOD Tuesday 1/10/12
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
8 Shoulder to Overhead (155# for men/ 105# for women)
50ft Odd Object Carry (75% of bodyweight)
15 Box Jumps (24"/ 20")
50ft Odd Object Carry
Intermediate:
AMRAP 15 of:
8 Shoulder to Overhead (135# for men/ 95# for women)
50ft Odd Object Carry (50% of bodyweight)
15 Box Jumps (24"/ 20")
50ft Odd Object Carry
Beginner:
AMRAP 15 of:
8 Shoulder to Overhead (95# for men/ 65# for women)
50ft Odd Object Carry (25% of bodyweight)
15 Box Jumps (20"/ 16")
50ft Odd Object Carry
Novice:
AMRAP 10 of:
8 Shoulder to Overhead (65# for men/ 45# for women)
50ft Odd Object Carry (25% of bodyweight)
15 Box Jumps (20"/ 16")
50ft Odd Object Carry
*For Shoulder to Overhead, use any means necessary to get the barbell from your shoulders to over your head. This could be a Strict Press, Push Press, or Jerk.
*The odd object can be any object that you would not normally carry. For example: a stone, stack of plates, a loaded bar, even another person. Be creative, there is no wrong choice.
*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 -- This is the first round of the workout --> He is using a 145# stone
Post Rounds Completed to Comments
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
8 Shoulder to Overhead (155# for men/ 105# for women)
50ft Odd Object Carry (75% of bodyweight)
15 Box Jumps (24"/ 20")
50ft Odd Object Carry
Intermediate:
AMRAP 15 of:
8 Shoulder to Overhead (135# for men/ 95# for women)
50ft Odd Object Carry (50% of bodyweight)
15 Box Jumps (24"/ 20")
50ft Odd Object Carry
Beginner:
AMRAP 15 of:
8 Shoulder to Overhead (95# for men/ 65# for women)
50ft Odd Object Carry (25% of bodyweight)
15 Box Jumps (20"/ 16")
50ft Odd Object Carry
Novice:
AMRAP 10 of:
8 Shoulder to Overhead (65# for men/ 45# for women)
50ft Odd Object Carry (25% of bodyweight)
15 Box Jumps (20"/ 16")
50ft Odd Object Carry
*For Shoulder to Overhead, use any means necessary to get the barbell from your shoulders to over your head. This could be a Strict Press, Push Press, or Jerk.
*The odd object can be any object that you would not normally carry. For example: a stone, stack of plates, a loaded bar, even another person. Be creative, there is no wrong choice.
*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 -- This is the first round of the workout --> He is using a 145# stone
Post Rounds Completed to Comments
December 16, 2011
Weekend WOD
Strength:
MAX Deadlift
Conditioning:
Shoulder to Overhead, 30 reps (205# for men/ 145# for women)
*The bar must be picked up from the floor. After that, the bar can be taken from shoulder to overhead using any technique (jerk, push press, etc.)
Intermediate: (175#/ 125#)
Beginner: (135#/ 95#)
Novice: (95#/ 65#)
*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.
Deadlift Demo w/ David Charbonneau
WOD DEMO w Thomas Maresca --> using an Axle Bar. Only half the WOD ... ran out of video space ...
Post Weights and Times to Comments
MAX Deadlift
Conditioning:
Shoulder to Overhead, 30 reps (205# for men/ 145# for women)
*The bar must be picked up from the floor. After that, the bar can be taken from shoulder to overhead using any technique (jerk, push press, etc.)
Intermediate: (175#/ 125#)
Beginner: (135#/ 95#)
Novice: (95#/ 65#)
*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.
Deadlift Demo w/ David Charbonneau
WOD DEMO w Thomas Maresca --> using an Axle Bar. Only half the WOD ... ran out of video space ...
Post Weights and Times to Comments
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