Post by TM79 on Dec 25, 2014 23:23:32 GMT
12/26/14:
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
21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions
Scaling:
Intermediate:
15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions (OR 1/2 Body Weight Good Mornings)
Beginner:
12-9-6-3 reps for time of:
PVC-Oly Bar Power Cleans
Sit-ups
Back Extensions (OR a Comfortable Weight Good Mornings)
***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
21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions
Scaling:
Intermediate:
15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions (OR 1/2 Body Weight Good Mornings)
Beginner:
12-9-6-3 reps for time of:
PVC-Oly Bar Power Cleans
Sit-ups
Back Extensions (OR a Comfortable Weight Good Mornings)
***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.
Might try the December Challenge today. It's sunny and is supposed to get to around 55 degrees. Can't beat that.