Weekend WOD

Happy Holidays! In the spirit of the season I have created the following WOD. Warning: This WOD is absolutely BRUTAL! Be prepared to take off until 2012 ...

"The 12 Days of Awesomeness"
   1 Deadlift (405# for men/ 275# for women)
   2 Squat Snatch (135#/ 95#)
   3 Chest to Bar Pull ups
   4 Wall Balls
   5 Muscle Ups (Obviously had to use rings)
   6 Box Jumps (30"/ 24")
   7 Burpees
   8 KB Swings (70#/ 53#)
   9 Handstand Pushups
   10 Toes to Bar
   11 Squat Clean and Press (135#/ 95#)
   12 Stone to Shoulder (145#/ 95#)

*This is completed like the "12 days of Christmas" song, so you do 1, 2-1, 3-2-1, and so on until you do the final round of 12-11- ... 3-2-1.


Intermediate:
   1 Deadlift (315# for men/ 225# for women)
   2 Squat Snatch (115#/ 80#)
   3 Pull ups
   4 Wall Balls
   5 Ring Dips
   6 Box Jumps (24"/ 20")
   7 Burpees
   8 KB Swings (53#/ 35#)
   9 Handstand Pushups
   10 Knees to Elbow
   11 Squat Clean and Press (115#/ 80#)
   12 Stone to Shoulder (115#/ 75#)



Beginner:
   1 Deadlift (225# for men/ 155# for women)
   2 Squat Snatch (95#/ 65#)
   3 Pull ups or Jumping Pull ups
   4 Wall Balls
   5 Ring Dips or Bench Dips
   6 Box Jumps (20"/ 16")
   7 Burpees
   8 KB Swings (35#/ 26#)
   9 Pushups
   10 Sit ups
   11 Squat Clean and Press (95#/ 65#)
   12 Stone to Shoulder (75#/ 60#)



Novice:
   1 Deadlift (135# for men/ 95# for women)
   2 Squat Snatch (45#/ 35#)
   3 Pull ups or Jumping Pull ups
   4 Wall Balls
   5 Ring Dips or Bench Dips
   6 Box Jumps (20"/ 16")
   7 Burpees
   8 KB Swings (35#/ 26#)
   9 Pushups
   10 Sit ups
   11 Squat Clean and Press (45#/ 35#)
   12 Stone to Shoulder (60#/40#)

* If you want to scale it down further, you can even just work through it once, from 12 to 1.


*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 --> A couple reps into the final round ... on the verge of death

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Weekend WOD

Conditioning 1:

   Complete as many rounds as possible in 10 minutes of:

     25 meter Handstand Walk buy in then:

       5 Wall Climbs 

       10 Toes to Bar

   Intermediate:

   Complete as many rounds as possible in 10 minutes of:

     Handstand Walk Substitute Against Wall (25 each arm) buy in then:

       5 Handstand Pushups 

       10 Toes to Bar

       *click here to see the handstand walk substitute

   Beginner:

   Complete as many rounds as possible in 10 minutes of:

     Handstand Walk Substitute From Plank (25 each arm) buy in then:

       10 Pushups 

       10 Knees to Elbow

       *click here to see the handstand walk substitute

Conditioning 2:

   Complete as many rounds as possible in 5 minutes of:
     Stone to Shoulder (175# for men/ 115# for women)
                                   OR
     Power Clean (225# for men/ 155# for women)


   Intermediate:
   Complete as many rounds as possible in 5 minutes of:
     Stone to Shoulder (145#/ 95#)
                                   OR
     Power Clean (185#/ 125#)


   Beginner:
   Complete as many rounds as possible in 5 minutes of:
     Stone to Shoulder (115#/ 75#)
                                   OR
     Power Clean (135#/ 95#)


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


WOD 1 DEMO w David Charbonneau



WOD 2 DEMO w Joseph Arias and David Charbonneau

Post Rounds and Reps to Comments for both WODs

WOD Tuesday 11/1/11

Strength:

   Off


Conditioning:

   3 rounds of:
     25m Farmers Walk (165# for men/ 115# for women)
     15 Burpees
     25m Farmer Walk
     3 Power Cleans (205#/ 145#)
     2 Power Cleans (225#/ 155#)
     1 Power Clean (245#/ 165#)

     * If you have Stones, use the 145#, the 175#, and the 215# stone to Substitute The Power Cleans

   Intermediate:
   3 rounds of:

     25m Farmers Walk (115# for men/ 75# for women)

     15 Burpees

     25m Farmer Walk

     3 Power Cleans (135#/ 95#)

     2 Power Cleans (155#/ 105#)

     1 Power Clean (185#/ 115#)

   Beginner:

   3 rounds of:

     25m Farmers Walk (75# for men/ 45# for women)

     15 Burpees

     25m Farmer Walk

     3 Power Cleans (75#/ 55#)

     2 Power Cleans (95#/ 65#)

     1 Power Clean (115#/ 75#)

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


WOD DEMO w Thomas Maresca -- This is the first round of the WOD

WOD DEMO w David Charbonneau using the Stone Option -- This is the first round of the WOD

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Check out these guys getting strong

Using Strongman implements is starting to get huge in the CrossFit community. We at Certified Awesome made our first set of stones last week and have been having a great time with them. Check out some of our members below getting up there first Stones.

Here is Aharon Gutterman getting up the 145# stone with no problem. Nice job Aharon!

Here is 16 year old, Sean, getting up the 145# stone. This kid has a bright future!

Here is Sean attempting the 175# stone. So close! You'll get it next time brother!

You guys are getting strong. Congrats on your accomplishment!

Dave & Joe Lift Something Heavy

Joe Arias hitting 215lb stone to shoulder






David Charbonneau hitting 215lb stone to shoulder




Check out David's awesome moves at the end of the video. You just can't teach greatness!

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

   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

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