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
Showing posts with label tuck jumps. Show all posts
Showing posts with label tuck jumps. Show all posts
December 12, 2011
December 5, 2011
WOD Tuesday 12/6/11
Strength:
MAX Snatch
Conditioning:
7 rounds of:
35 Double Unders
1 Snatch (This should be at least 85% of the MAX you previously established)
Intermediate:
7 rounds of:
35 Double Unders or Tuck Jumps
1 Snatch (75% of the MAX you previously established)
Beginner:
5 rounds of:
35 Double Unders or Tuck Jumps
5 Overhead Squats (95# for men/ 65# for women)
Novice:
5 rounds of:
25 Double Unders or Tuck Jumps
5 Overhead Squats (45# for men/ 35# for women)
*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.
SNATCH DEMO w Joseph Arias
WOD DEMO w David Charbonneau - This is only the first 3 rounds
Post Weight and Times to Comments
MAX Snatch
Conditioning:
7 rounds of:
35 Double Unders
1 Snatch (This should be at least 85% of the MAX you previously established)
Intermediate:
7 rounds of:
35 Double Unders or Tuck Jumps
1 Snatch (75% of the MAX you previously established)
Beginner:
5 rounds of:
35 Double Unders or Tuck Jumps
5 Overhead Squats (95# for men/ 65# for women)
Novice:
5 rounds of:
25 Double Unders or Tuck Jumps
5 Overhead Squats (45# for men/ 35# for women)
*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.
SNATCH DEMO w Joseph Arias
WOD DEMO w David Charbonneau - This is only the first 3 rounds
Post Weight and Times to Comments
November 30, 2011
WOD Thursday 12/1/11
Strength:
OFF
Conditioning:
"Nutts" - This is a CrossFit Main Site Hero WOD dedicated to the memory of Lieutenant Andrew Richard Nuttal, of the Canadian Light Infantry, who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay on December 23, 2009. RIP Brother.
"Nutts"
10 Handstand Pushups
15 Deadlift (250# for men/ 175# for women)
25 Box Jumps (30"/ 24")
50 Pull ups
100 Wall ball
200 Double Under
400m run with a 45#/ 25# plate
Intermediate:
10 Handstand Pushups
15 Deadlift (205# for men/ 145# for women)
25 Box Jumps (24"/ 20")
50 Pull ups or Jumping Pull ups
100 Wall ball
200 Double Under or Tuck jumps
400m run with a 25#/ 10# plate
Beginner:
10 Pushups
15 Deadlift (155# for men/ 105# for women)
25 Box Jumps (24"/ 20")
35 Pull ups or Jumping Pull ups
50 Wall ball
100 Double Under or Tuck jumps
400m run
Novice
10 Pushups
15 Deadlift (115# for men/ 80# for women)
20 Box Jumps (20"/ 16")
30 Pull ups or Jumping Pull ups
40 Wall ball
50 Double Under or Tuck jumps
400m run
WOD DEMO w David Charbonneau - Most Wallballs, Double Unders, and the Run are edited out
Post Times to Comments
OFF
Conditioning:
"Nutts" - This is a CrossFit Main Site Hero WOD dedicated to the memory of Lieutenant Andrew Richard Nuttal, of the Canadian Light Infantry, who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay on December 23, 2009. RIP Brother.
"Nutts"
10 Handstand Pushups
15 Deadlift (250# for men/ 175# for women)
25 Box Jumps (30"/ 24")
50 Pull ups
100 Wall ball
200 Double Under
400m run with a 45#/ 25# plate
Intermediate:
10 Handstand Pushups
15 Deadlift (205# for men/ 145# for women)
25 Box Jumps (24"/ 20")
50 Pull ups or Jumping Pull ups
100 Wall ball
200 Double Under or Tuck jumps
400m run with a 25#/ 10# plate
Beginner:
10 Pushups
15 Deadlift (155# for men/ 105# for women)
25 Box Jumps (24"/ 20")
35 Pull ups or Jumping Pull ups
50 Wall ball
100 Double Under or Tuck jumps
400m run
Novice
10 Pushups
15 Deadlift (115# for men/ 80# for women)
20 Box Jumps (20"/ 16")
30 Pull ups or Jumping Pull ups
40 Wall ball
50 Double Under or Tuck jumps
400m run
WOD DEMO w David Charbonneau - Most Wallballs, Double Unders, and the Run are edited out
Post Times to Comments
November 18, 2011
Weekend WOD
Strength:
Max Snatch
Conditioning:
3 rounds of:
10 Overhead Squats (135# for men/ 95# for women)
50 Double Unders
Intermediate:
3 rounds of:
Post Weights and Times to Comments
Max Snatch
Conditioning:
3 rounds of:
10 Overhead Squats (135# for men/ 95# for women)
50 Double Unders
Intermediate:
3 rounds of:
10 Overhead Squats (95#/ 65#)
25 Double Unders or Tuck Jumps
Beginner:
3 rounds of:
10 Overhead Squats (45#/ 35#)
25 Double Unders or Tuck Jumps
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Snatch DEMO w Joseph Arias
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
November 16, 2011
WOD Thursday 11/17/11
Strength:
OFF
Conditioning:
3 rounds of:
6 Back Squat (315# for men/ 205# for women)
9 Box Jump
12 Burpee
15 Double Under
Intermediate:
3 rounds of:
OFF
Conditioning:
3 rounds of:
6 Back Squat (315# for men/ 205# for women)
9 Box Jump
12 Burpee
15 Double Under
Intermediate:
3 rounds of:
6 Back Squat (225# for men/ 155# for women)
9 Box Jump
12 Burpee
15 Double Under or Tuck Jump
Beginner:
3 rounds of:
6 Back Squat (135# for men/ 95# for women)
9 Box Jump
12 Burpee
15 Double Under or Tuck Jump
*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
WOD DEMO w David Charbonneau
Post Times to Comments
October 28, 2011
Weekend WOD
Strength:
OFF
Conditioning:
"Bradshaw" -- This is a CrossFit main site Hero WOD dedicated to U.S. Army First Lieutenant Brian Bradshaw who died in Afghanistan, in 2009, serving our country. We at Certified Awesome have the upmost appreciation and respect for your sacrifice. Thanks Brother.
"Bradshaw"
10 rounds of:
3 Handstand Pushups
6 Deadlifts (225# for men/ 155# for women)
12 Pull ups
24 Double Unders
Intermediate:
10 rounds of:
6 Pushups
6 Deadlifts (155#/ 105#)
6 Pullups
12 Double Unders/ 12 Tuck Jumps/ 24 Single Unders
Beginner:
5 rounds of:
6 Pushups
6 Deadlifts (105#/ 75#)
6 Jumping Pull ups
12 Double Unders/ 12 Tuck Jumps/ 24 Single Unders
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO - This is just the first four rounds of the WOD.
Post Time to comments
OFF
Conditioning:
"Bradshaw" -- This is a CrossFit main site Hero WOD dedicated to U.S. Army First Lieutenant Brian Bradshaw who died in Afghanistan, in 2009, serving our country. We at Certified Awesome have the upmost appreciation and respect for your sacrifice. Thanks Brother.
"Bradshaw"
10 rounds of:
3 Handstand Pushups
6 Deadlifts (225# for men/ 155# for women)
12 Pull ups
24 Double Unders
Intermediate:
10 rounds of:
6 Pushups
6 Deadlifts (155#/ 105#)
6 Pullups
12 Double Unders/ 12 Tuck Jumps/ 24 Single Unders
Beginner:
5 rounds of:
6 Pushups
6 Deadlifts (105#/ 75#)
6 Jumping Pull ups
12 Double Unders/ 12 Tuck Jumps/ 24 Single Unders
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO - This is just the first four rounds of the WOD.
Post Time to comments
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