Post by TM79 on Dec 19, 2014 1:39:46 GMT
12/19/14:
Here are some sample WODs from popular Programs around the web:
Catalyst Athletics (Olympic Weight Lifting)
Brand X Method (Well-thought out Crossfit)
The Outlaw Way (Strength-Bias Crossfit)
Crossfit.com
Scaling:
Intermediate:
Ring push-up ladder (OR Regular Push-up Ladder if you don't have rings)
Rest 5 minutes
3/4 Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Beginner:
Push-up ladder
Rest 5 Minutes
PVC-Oly Bar Front Squat Ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Be sensible with this. Don't do Front Squats until you literally can't do another one. Stop a rep or two before that (or your form breaks down).
CF Main Page WOD from 2001:
Wednesday 011219
For time:
75 Pull ups
75 Dips
___________________
"Great works are done when one is not calculating and thinking."
D.T. Suzuki
John McCallum's piece from September 2001 Milo discussed on Cyberpump:
www.cyberpump.com/
There was no scaling back then...
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.
Here are some sample WODs from popular Programs around the web:
Catalyst Athletics (Olympic Weight Lifting)
Brand X Method (Well-thought out Crossfit)
The Outlaw Way (Strength-Bias Crossfit)
Crossfit.com
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Scaling:
Intermediate:
Ring push-up ladder (OR Regular Push-up Ladder if you don't have rings)
Rest 5 minutes
3/4 Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Beginner:
Push-up ladder
Rest 5 Minutes
PVC-Oly Bar Front Squat Ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Be sensible with this. Don't do Front Squats until you literally can't do another one. Stop a rep or two before that (or your form breaks down).
CF Main Page WOD from 2001:
Wednesday 011219
For time:
75 Pull ups
75 Dips
___________________
"Great works are done when one is not calculating and thinking."
D.T. Suzuki
John McCallum's piece from September 2001 Milo discussed on Cyberpump:
www.cyberpump.com/
There was no scaling back then...
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow. We encourage you to visit the websites linked on this forum. We link them to give you ideas about training and/or instruction on proper form. Sometimes, I may choose to offer scaling for workouts. These are merely suggestions of how I would scale them for my own use.
