AM
A) Squat Clean - Heavy Single
B) AMRAP 7 of:
1000m Row
Max Rep Squat Clean (135#/ 95#)
PM
A) Hang Snatch - Heavy Triple
B) 3 rounds of:
10 Toes to Bar
25 Double Unders
10 Thrusters (95#/ 65#)
Post Scores to Comments
Showing posts with label thrusters. Show all posts
Showing posts with label thrusters. Show all posts
June 19, 2012
January 16, 2012
WOD Tuesday 1/17/12
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
21 DumbBell Thrusters (35#/ 25#)
Intermediate:
3 rounds of:
21 Pullups
21 Dips
21 DumbBell Thrusters (30#/ 20#)
Beginner:
3 rounds of:
21 Pushups
21 DumbBell Thrusters (25#/ 15#)
Novice:
3 rounds of:
14 Pushups
21 DumbBell Thrusters (20#/ 10#)
*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 Joey Marble -- Camera ran out of memory ... no last round of thrusters
Post Times to Comments
OFF
Conditioning:
3 rounds of:
7 Muscle ups
21 DumbBell Thrusters (35#/ 25#)
Intermediate:
3 rounds of:
21 Pullups
21 Dips
21 DumbBell Thrusters (30#/ 20#)
Beginner:
3 rounds of:
21 Pushups
21 DumbBell Thrusters (25#/ 15#)
Novice:
3 rounds of:
14 Pushups
21 DumbBell Thrusters (20#/ 10#)
*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 Joey Marble -- Camera ran out of memory ... no last round of thrusters
Post Times 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
December 12, 2011
WOD Tuesday 12/13/11
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Thrusters (135# for men/ 95# for women)
10 Burpee Box Jump (24"/ 20")
20 Double Unders
Intermediate:
AMRAP 20 of:
5 Thrusters (115# for men/ 80# for women)
10 Burpee Box Jump (24"/ 20")
20 Double Unders or Tuck Jumps
Beginner:
AMRAP 20 of:
5 Thrusters (95# for men/ 65# for women)
10 Burpee Box Jump (20"/ 16")
20 Double Unders or Tuck Jumps
Novice:
AMRAP 10 of:
5 Thrusters (65# for men/ 45# for women)
10 Burpee Box Jump (20"/ 16")
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 Christina Gloger from CrossFit Long Island City
Team Certified Awesome and CrossFit Long Island City do today's WOD - Some of the guys scaled up to 155# for additional self punishment, fell free to do the same.
Post Rounds and Reps to Comments
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Thrusters (135# for men/ 95# for women)
10 Burpee Box Jump (24"/ 20")
20 Double Unders
Intermediate:
AMRAP 20 of:
5 Thrusters (115# for men/ 80# for women)
10 Burpee Box Jump (24"/ 20")
20 Double Unders or Tuck Jumps
Beginner:
AMRAP 20 of:
5 Thrusters (95# for men/ 65# for women)
10 Burpee Box Jump (20"/ 16")
20 Double Unders or Tuck Jumps
Novice:
AMRAP 10 of:
5 Thrusters (65# for men/ 45# for women)
10 Burpee Box Jump (20"/ 16")
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 Christina Gloger from CrossFit Long Island City
Team Certified Awesome and CrossFit Long Island City do today's WOD - Some of the guys scaled up to 155# for additional self punishment, fell free to do the same.
Post Rounds and Reps to Comments
December 8, 2011
WOD Friday 12/9/11
Strength:
OFF
Conditioning:
"Fran"
21-15-9 rep rounds of:
Thruster (95# for men/ 65# for women)
Pull ups
Intermediate:
21-15-9 rep rounds of:
Thruster (65#/ 45#)
Pull ups or Jumping Pull ups
Beginner:
21-15-9 rep rounds of:
Thruster (45#/ 35#)
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
Post Times to Comments
OFF
Conditioning:
"Fran"
21-15-9 rep rounds of:
Thruster (95# for men/ 65# for women)
Pull ups
Intermediate:
21-15-9 rep rounds of:
Thruster (65#/ 45#)
Pull ups or Jumping Pull ups
Beginner:
21-15-9 rep rounds of:
Thruster (45#/ 35#)
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
Post Times to Comments
October 26, 2011
WOD Thursday 10/27/11
Strength:
OFF
Conditioning:
15 Thruster (135# for men/ 95# for women)
200m run
20 Thruster (95#/ 65#)
400m run
30 Thruster (65#/ 45#)
800m run
Intermediate:
(95#/ 65#)
(65#/ 45#)
(45#/ 35#)
Beginner:
(65#/ 45#)
(45#/ 35#)
(35#/ 25#)
QUICK THRUSTER TUTORIAL
Post Times to comments
OFF
Conditioning:
15 Thruster (135# for men/ 95# for women)
200m run
20 Thruster (95#/ 65#)
400m run
30 Thruster (65#/ 45#)
800m run
Intermediate:
(95#/ 65#)
(65#/ 45#)
(45#/ 35#)
Beginner:
(65#/ 45#)
(45#/ 35#)
(35#/ 25#)
QUICK THRUSTER TUTORIAL
Post Times to comments
October 17, 2011
WOD Tuesday 10/18/11
Strength:
Work on your body-weight weakness. This could be an advanced movement like Handstand Pushups or Muscle Ups. Or it could be as simple as Pushups or Pullups. Work on this for 15 minutes.
Conditioning:
15 Thrusters (115# for men/ 75# for women)
Run 400 meters
10 Thrusters
Run 200 meters
5 Thrusters
Run 100 meters
Intermediate: (75/ 55)
Beginner: (55/ 35)
Novice: (35/ 20)
Post Time to comments
Work on your body-weight weakness. This could be an advanced movement like Handstand Pushups or Muscle Ups. Or it could be as simple as Pushups or Pullups. Work on this for 15 minutes.
Conditioning:
15 Thrusters (115# for men/ 75# for women)
Run 400 meters
10 Thrusters
Run 200 meters
5 Thrusters
Run 100 meters
Intermediate: (75/ 55)
Beginner: (55/ 35)
Novice: (35/ 20)
Post Time to comments
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