Monday, July 30, 2012

WOD 73012

Warm Up
1:00 Per Station
:30 off (rest)

Jump Rope
Ladder
Bike
Row
Battle Rope


WOD 73012

15 Min AMRAP

15 Jump & Touch
12 Dead Lift
9 HSPU / Push Up


Individual Challenge 

3 Rounds for Time

500m Row
20 Burpees
20 GHD Sit ups

Wednesday, July 18, 2012

WOD PCP
Power Competition Prep

Work up to your opener on Squat, Bench & Deadlift

Hit 7 singles at your opening weight with commands

Step on the scale, check your weight class

275,242,220,198, 181,165,148,132,123,114




Monday, July 16, 2012

FCCrossFit Full Power Meet - July 22nd

FCCrossFit Full Power Meet

July 22nd - 10:00 am

Register Now to avoid late entry fee. Entry deadline has been extended.

You may pay now with Paypal. Just click on the link on the left of the page.

This is a Full Power Meet sanctioned by the WFSS Womens Federation of Strength Sports

 www.joinwfss.com

 Prizes will be awarded!!
Entry form below:



WOD ZETA

WOD ZETA

Dynamic Effort Power
 

Box Squat - 10 sets of 2
1 set a minute

Bench - 10 sets of 3
1 set a minute

Dead - Band Pulls  - 10 Reps - 1 Rep a minute


Use bands or chains to accommodate the strength curve.

40 - 60% of your max.


Tuesday, July 10, 2012

WOD EPSILON

5 Rounds for Time
1 muscleUp
2 L-sit to Planche
3 Hand Stand Pushups
4 Single Leg Squat (per leg)

Sunday, July 1, 2012

WOD DELTA

WOD DELTA

RUN 5K

Run/walk 3.1 miles and post your times in the comments.
13 times around a high school track.

Run/walk around the Shoe Pond 3 times


Or use www.gmap-pedometer.com to create your own route.

 World record is 12:37.35


Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...