Wednesday, August 29, 2012

WOD "Chipper"

25 Lunges
20 Pull Ups
50 Box jump (20 in, 16 in)
20 Double Unders (60 singles)
25 ring dips/bench/bar(RX)
20 Knees to elbows
30 Kettlebell Swings (53#, 35#)
30 Sit-ups
20 Hang Cleans with dumbells (30#, 20#)
25 supermans/ back extentsions
30 air squats

Tuesday, August 28, 2012

WOD Swing and Pullup Ladder

1 53/35# American KettleBell Swing
1 Dead Hang Pullup

next round increase to 2 reps, 3reps, 4, 5, etc
12Min AMRAP

Strength

Floor Press

Thursday, August 23, 2012

Full Power Lifts

Good Morning

Rack Pull

Supinated Press


Baseline : For Time

      500m Row

      40 Air squats

      30 Sit ups

     20 Push Ups

     10 Pulls Ups


Tuesday, August 21, 2012

WOD Point Challenge

500m Row - 1 point per calorie

1 min wall ball - 1 point per rep

Men- body weight bench 1 point per rep
Women- 1/2 body weight 1 point per rep

Max box Jump - height in inches for points

Dumbell Snatch - 1 point per pound of 1 rep max

L-sit - 1 Point for each second

Shoulder Press 45# - 1 point per rep (rest at the top)

Consecutive Pullups - 1 point per rep

Consecutive Pushups - 1 point per rep

No more than 5 minutes per event including rest
Final score is Total Points Winner gets a HUGE prize !

Monday, August 20, 2012

WFSS Records

Wfss Records July 2012

Friday, August 17, 2012

POWER SATURDAY

Full Power

20 rep Max Back Squat
Bench with Shirt or Boards
Sumo Deadlift




and

30 Reps Clean and Jerk for time 135#/95#

Or
 
A nice "Chipper WOD" to be announced tomorrow.

Tuesday, August 14, 2012

WOD 81412

Over Head Squat (OHS)
 Max in 10 Min

10 OHS
10 burpies
10 box jumps


5 rounds for time

Thursday, August 9, 2012

WOD 8912

3 Deadlifts
2 Cleans
1 Press

AMRAP in 12min

Score is weight in pounds lifted X number of completed rounds

RX 135#

Wednesday, August 8, 2012

WOD FGB

                                                       FIGHT GONE BAD Three rounds of:
  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20" box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

  • In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
  • Monday, August 6, 2012

    WOD CINDY

    WOD CINDY

    Rounds in 20 minutes:

    5 pullups
    10 pushups
    15 squats

    Post rounds to comments.

    Thursday, August 2, 2012

    WOD 120802

    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

    Post time to comments:

    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...