Thursday, November 29, 2012

WOD 113012

Front Squat 60% max/Pull up couplet for time

5 fs
25 pu
4 fs
20 pu
3 fs
15 pu
2 fs
10 pu
1 fs
5 pu


Wod 113012

3 rounds for time:

row 200m (just legs)
25 situps
row 200 m (just arms)
25 push ups

Chipper



For time:

1 minute jump rope
20 deadlifts 275/155
1 minute rope
20 kb swings
1 minute rope
20 oh squats
1 minute rope
20 burpees
1 minute rope
20 pull-ups
1 minute rope
20 box jumps
1 minute rope
20 dumb bell squat cleans
1 minute rope

Monday, November 26, 2012

WODS

A.
           Should press
                 5 x5
           Push Press
            3x5
           Jerk
           1-1-1 to PR


B.
   Clean 1 Squat 3
  Clean 2  Squat 2
  Clean 1 Squat 1

C. OHS

      5 x5
      3 x 5
      1-1-1
      PR

D. KB Snatch test

     53/35

On Ramp Program

Hey everyone!

We are starting our next on ramp program Monday and Wednesday at 5pm. If you or someone you know is interested $99 for the month! Tell all your friends!

Tuesday, November 20, 2012

Athlete Skill Level


Skill Level 1: Well Rounded Beginner

squats 50
pushup 10
static hang 30 sec
sit up 30
kb swings 25
400m run 2.04 min
deadlift 3/4 bodyweight
shoulder press 1/4 body press
high pull 1/2 body weight
knees to elbows 10
wall ball 25
800m run 4.20 min
vertical jump 10 inches
dips 3
pull ups 3
l sit 10 secs
mb cleans 10
1 mile run 9 min


Skill level 2: Intermediate Athlete

squats 100
push up 30
bench press 1x body weight
toes to bar 30
kb snatch 30 each arm
400m run 1.34min
shoulder press 1/2 body weight
handstand hold 1 min
power clean 3/4 body weight
thrusters 45-75#/45#
vert jump 18 inches
pull-ups 20
dips 20
muscle up 1
l sit 30 sec
1 mile run 7 min
deadlift 1/2 body weight

Skill level 3: Advanced Athlete

pistols 10
squat 1 1/2x bodyweight
ring pushup 40
bench press 1 1/4 bodyweight
Over head squat 1x body weight
kb snatch 200 in 10 mins
400m run 1.19 min
deadlift 2x bodyweight
shoulder press 3/4 body weight
handstand push up 10
800 m run 2.50min
vertical jump 25 inches
dips 30
pull up 40
muscle up 10
l sit 1 min
snatch 1x bodyweight
1 mile run 6 mins



Fitness Crossing 9 Essential Movements:

1. Ring Row
2. push up
3. Air squat
4. back squat
5. bench press
6. deadlift
7. clean & jerk (presses)
8. snatch
9. ring stablization/pull up

Monday, November 19, 2012

Holiday Meet Results!


  
 Submaster(Men)
Name
squat
bench
dead
total/ coeff
Chip DeBlois
405
350
525
1250/4.14
Alexander Omand
440
260
550
1250/5.51
Master (Men)
Mark Lovell
n/a
390
n/a
390/1.96
Open (Men)
Ted Higgins
405
315
475
1195/6.60
Peter Sofronas
n/a
245
385
630/3.5
Dominic Ciolino
n/a
315
425
740/4.68
John Zindle
405
275
450
1130/4.51
Dan Newman
265
170
325
760/4.19
Allen Florindo
n/a
385
n/a
385/1.53
Master (Women)
Lisa O'Keefe
155
125
200
480/3.35
Open (Women)
Joyce Moulton
n/a
135
n/a
135/1.13
Theresa Coughlin
95
55
130
280/2.44
Kirstie Griffin
135
95
185
415/2.9

Wednesday, November 7, 2012

Main Site WOD

For time:

30 handstand pushups
50 back extensions
30 knees to elbows
225 pound deadlift, 30 reps
40 pound dumbbell push press, 30 reps
50 kettlebell swings
Row 20 calories
10 muscle-ups

(modify as needed)

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...