WOD Friday 7/20/12

A) Overhead Squat - Work up to 80% of your Max

B) 10 Overhead Squats (155#/ 105#)
     10 Box Jump Overs
     10 Fat Bar Thrusters (135#/ 95#)
     10 Power Cleans (205#/ 125#)
     10 Toes to Bar
     10 Burpee Muscle Ups
     10 Toes to Bar
     10 Power Cleans
     10 Fat Bar Thrusters
     10 Box Jump Overs
     10 Overhead Squats

C) 4 rounds of:
          Max Effort Strict Pull ups
          45 seconds Rest



If you missed it, check out WOD B from the CrossFit Games this past weekend here




Post Scores to Comments

WOD Wednesday 6/27/12

AM


A) Back Squat - Heavy 5
B) 3 rounds of:
          5 Parallette Handstand Pushups (As deep as you can possibly go)
          10 Toes to Bar
          20 Pistols (Alternating legs)
C) 4 rounds of:
          Row 45 Seconds
          Rest 45 Seconds


PM


Every 30 seconds for 10 minutes:
     1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.



Post Scores to Comments

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

WOD Tuesday 6/19/12

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

WOD Friday 6/15/12

Sorry this is a day late ...

AM

A) 3 rounds (Not for time) of:

          MAX Distance Handstand Walk

          MAX L-sit hold

B) 5 rounds of: 

          50 Double Unders

          25 Toes to Bar

          50 foot Overhead Walk (185#/ 115#)

PM

Every Minute On The Minute for 15 minutes:

     3 Power Clean + 1 Jerk

Post Scores to Comments

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

WOD Tuesday 5/15/12

A) 3 rounds of:
         7 HEAVY Deadlift (345# or more/ 225# or more)
         60 seconds Rest

B) 20 Deadlifts (225#/ 155#)
     10 Muscle up
     25 Wallball
     20 Toes to Bar
     25 Wallball
     20 Toes to Bar

C) 1000 meter Row
     50 Pistols


*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 Ron Yellin and Christina Glogger (Video runs out before end of Workout


Pistol help with Carl Paoli




Post Scores to Comments

WOD Thursday 5/10/12

A) 20 Dumbbell Snatches (100#/ 70#)
      Rest 2 Minutes
     20 Dumbbell Snatches

B) 4 rounds of:
          Max Rep Hang Clean (225#/ 135#)
          Rest 2 minutes

C) Back Squat - Heavy Triple

D) 20 Toes to Bar
     20 Pistols
     50 foot Farmers Carry (100# DBs/ 70#)
     15 T2B
     15 Pistols
     50 foot Farmers Carry
     10 T2B
     10 Pistols
     50 foot Farmers Carry


*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 (First set)


WOD A DEMO w Christina Glogger (First set)


WOD B DEMO w David Charbonneau and Ron Yellin (First Round)


WOD D DEMO w Ron Yellin





Post Scores to Comments

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




Post Weights and Times to Comments

WOD Thursday 5/3/12

Strength:

   Overhead Squat - Heavy Single


Conditioning:

     3 rounds of:
       21 Wallballs
       21 Toes to Bar, then:
     28 Burpee Box Jumps


Overhead Squat
 



Post Weights and Times to Comments


 

WOD Tuesday 4/24/12

Strength:

   MAX Snatch


Conditioning:

   2012 CrossFit Games Regional WOD 6

   3 rds of:
       7 Deadlifts (345#/ 225#)
       7 Muscle ups
   3 rds of:
       21 Wall balls
       21 Toes to Bar
   Then:
       100 ft Farmers (2 - 100#/ 70# Dumbbells)
       28 Burpee Box Jumps (24"/ 20")
       100 ft Farmers (2 - 100#/ 70# Dumbbells)
       3 Muscle ups

   Intermediate:
   3 rds of:
       7 Deadlifts (275#/ 185#)
       7 Chest to Bar Pull ups
   3 rds of:
       21 Wall balls
       21 Knees to Elbow
   Then:
       100 ft Farmers (2 - 80#/ 55# Dumbbells)
       28 Burpee Box Jumps (24"/ 20")
       100 ft Farmers (2 - 80#/ 55# Dumbbells)
       3 Chest to Bar Pull ups

   Beginner:
   3 rds of:
       7 Deadlifts (185#/ 125#)
       7 Pull ups
   3 rds of:
       21 Wall balls
       21 Sit ups
   Then:
       100 ft Farmers (2 - 60#/ 40# Dumbbells)
       28 Burpee Box Jumps (24"/ 20")
       100 ft Farmers (2 - 60#/ 40# Dumbbells)
       3 Pull ups


*For movement Standards visit the CrossFit Games Website here



Snatch Compilation from California Strength
 




Post Weights and Times to Comments



 

WOD Monday 4/16/12

Strength:

   Squat Clean - Heavy Single


Conditioning:

   2011 Regionals WOD 6

   20 Calorie Row
   30 Burpees
   40 Ground to Overhead (45# Dumbbells/ 35# Dumbbells)
   50 Toes to Bar
   100 ft Overhead Walking Lunge (45#/ 25#)
   150 ft Sprint

   Intermediate:
       Dumbbells (30#/ 20#)
       Knees to Elbows instead of Toes to Bar
       Overhead Walking Lunge (25#/ 10#)

   Beginner:
       Dumbbells (20#/ 15#)
       Sit ups instead of Toes to Bar
       Walking Lunge


Squat Clean w Kendrick Farris - Ignore the Jerk part of this


WOD Instructional Video
 



Post Weight and Times to Comments

Weekend WOD

Strength:

   OFF


Conditioning:

   CrossFit Games Open WOD 12.3

   As Many Rounds As Possible (AMRAP) in 18 minutes of:
       15 Box Jump
       12 Push Press (115#/ 75#)
       9 Toes to Bar

   Intermediate:
   AMRAP 18 of:
       15 Box Jump
       12 Push Press (95#/ 65#)
       9 Knees to Elbow


   Beginner:
   AMRAP 18 of:
       15 Box Jump
       12 Push Press (65#/ 45#)
       9 Knees to Elbow


You can view the full workout description here

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

Post Times to Comments

WOD Friday 12/2/11

Strength:

   OFF


Conditioning:

   25 Toes through Ring
   1 Muscle Up
   20 Toes through Ring
   2 Muscle Up
   15 Toes through Ring
   3 Muscle Up
   10 Toes through Ring
   4 Muscle Up
   5 Toes through Ring
   5 Muscle Up


   Intermediate:
   25 Toes to Bar (T2B)
   5 Dips
   20 T2B
   10 Dips
   15 T2B
   15 Dips
   10 T2B
   20 Dips
   5 T2B
   25 Dips


   Beginner:
   15 Knees to Elbow (K2E)
   3 Dips
   12 K2E
   6 Dips
   9 K2E
   9 Dips
   6 K2E
   12 Dips
   3 K2E
   15 Dips


   Novice:
   15 Sit ups
   3 Bench Dips
   12 Sit ups
   6 Bench Dips
   9 Sit ups
   9 Bench Dips
   6 Sit ups
   12 Bench Dips
   3 Sit ups
   15 Bench Dips


*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

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 Thursday 11/10/11

Strength:

    Front Squat: 5-5-5-5-5


Conditioning:

   1000m row
   80 KettleBell swings(53# for men/ 35# for women)
   50 Ring Pushups
   30 Toes to Bar


   Intermediate:
   1000m row
   80 KB Swings(35#/ 25#)
   50 Pushups
   30 Knees to Elbow

 
   Beginner:
   500m row
   40 KB Swings(35#/ 25#)
   25 Pushups
   15 Knees to Elbow


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


Front Squat Demo w David Charbonneau

WOD DEMO w Joseph Arias -- The video starts at the end of the row ... I'm a terrible cameraman.

Post Weight and Time to Comments

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

   

WOD Monday 10/3/11

60 box jumps
40 pushups
20 toes to bar (if you can not do these, do leg raises)
10 deadlifts (use a challenging weight)
20 burpees
40 situps
60 meter overhead walking lunge (this is roughly across the gym and back)

*If this seems like too much, scale reps in half
**For those trying to lose weight do 30 min walk on incline on the treadmill 5-10 min after completing the above workout