New Years Dose of Awesomeness

It's that time of year again guys. You know when everyone has decide that this is the year for change, that this is the year they finally peal themselves off the dorito stained sofa and finally make it to the gym 5 times a week...for all of one day.

It's our responsibility as the care takers of Awesomeness to spread it to all those underprivileged souls around the world. So go forth Army of Awesome, spread the Awesomeness as far and wide as possible. And while you're at it why not bring in the new year with a burpee or 100.

*Last 2011 WOD* 12/31/11

This is the last workout of 2011 so lets hit it hard!

Strength:

OFF


Conditioning:

Advanced
  12 deadlifts (365#/255#) <- days in a year ;)
  31 kb swings (70#/53#) <- weeks in a year...based off a Myan calendar...shut up, just go with it!
  2011m row

Intermediate

  12 deadlifts (295#/205)
  31 kb swings (53#/35#)
  2011m row 

Beginnner

  12 deadlifts (225#/155#)
  31 kb swings (35#/20#)
  2011m row

You guys know the deal scale as necessary, but DO NOT SCALE THE  ROW. I swear if anyone lowers it I will find you and give you the sickest purple nurple you've ever had.


*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. 

Happy New Year AoA!

Post time and weights to comments!

Daily Dose of Awesomeness

Daily Dose of Awesomeness

Never to young to start training.

Friday WOD 12/30/11

Strength:

OFF


Conditioning:

15 min AMRAP:
     5 strict pullups

     7 push presses (115#/75#)

     9 knees to elbow

Intermediate:
15 min AMRAP: 

     5 kipping pullups

     7 push presses (115#/75#)

     9 knees to elbow

Beginner:
15 min AMRAP:
     5 jumping pullups

     7 push presses (95#/65#)

     9 knees to elbow

Novice:
15 min AMRAP:
     5 inverted rows

     7 push presses (95#/65#)

     9 leg raises

**This workout is a variation of one posted on CrossfitFootball.com**

*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.

Post rounds to comments

Daily Dose of Awesomeness

Sweet...I needed a new post workout recovery meal. Good looking out Burger King.

WOD Thursday 12/29/11

Strength:

Back Squat

2-2-2-2-2-2-2


Conditioning:

50 power cleans (185#/135#)

Perform 3 over the bar burpees every minute on the minute.

Intermediate:

50 power cleans (135#/95#)

Perform 3 over the bar burpees every minute on the minute.

Beginner:

30 power cleans (135#/95#)

Perform 3 over the bar burpees every minute on the minute.

Novice:

25 power cleans (95#/65#)

Perform 3 burpees every minute on the minute.

*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.