WODS
2/8/13 Friday
Fitness/Performance In teams of two, complete a total of 4 sets each as quickly as possible of: Row 500 Meters 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/18″) 5 Hand-Release Push-Ups 10 Box Jumps…
2/6/13 Wednesday
FitCamp Teams of 4 Buy in: 800m run with a 45# plate Once entire team has returned, 2 people working at a time: 40 jumping pull-ups 80 wall balls 160 sit ups Cash out: 800m run with a 45# plate…
2/5/13 Tuesday
Fitness A1. BB Bench Press @ 20×1; 4-5 x 4 sets, rest 60sec A2. Single Leg Hip Bridge; 10/leg x 4 sets, rest 60 A3. Double Unders; 60sec amrap x 4sets, rest 60 + B. 10min AMRAP: 10 toes-to-bar…
2/4/13 Monday
FitCamp 5 Rounds 20 Seconds on 40 Seconds off: -Burpees -10 yd Shuttle Sprint -Walking lunges *Etc. On the sound of “Go” accumulate as many Burpees as possible in :20sec, rest :40sec, then, perform as many reps as possible of…
2/2/13 Saturday
FitCamp Three rounds of: Ring Row (Reps) Box Jump (Reps) Sit-Ups (Reps) KB Push Press (Reps) Burpees (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises.…
2/1/13 Friday
Fitness A. Turkish Get-Up; 25 reps/arm: not for time but try and keep moving B1. Bar/Ring dips 20 for time x3; rest 1 min B2. Ring rows @2010 – 20-25 reps x3; rest 1 min + On the min for…
1/30/13 Wednesday
FitCamp 5 minutes: row for max calories 4 minutes: max reps HR push ups 3 minutes: max reps step ups w/ dumbbells or KB, (held farmer carry style) 2 minutes: max reps sit ups 1 minute: max reps Double Unders…
1/29/13 Tuesdy
Fitness A1. Bench Press @20×1; 6-8 x 3 sets; rest 60sec A2. Pullups @2111; 6-8 reps x 3; rest 60sec A3. Plank from Elbow x 60sec; rest 60sec + In teams of two, partners alternate to complete three sets each…
1/28/13 Monday
FitCamp Tabata Hallow Rock or Holds + In teams of Two, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of: 20-Yard Bear Crawl 5 Man-Makers Fitness A1. BackSquat…
1/26/13 Saturday
FitCamp Part 1: Tabata Single Unders Part 2: Max KB Swings in 2 minutes Rest 2 minutes Max KB Swings in 2 minutes Part 3: 10 Rounds: 30 seconds Wall Balls 30 seconds Rest Tabata -* For twenty seconds do…
1/25/13 Friday
Fitness A1. Alternating Single Arm DB Press; 6-8 reps x 4 sets; rest 45sec A2.Romanian Deadlift @ 3011; 6-8 x 4 sets; rest 45sec A3. BB Rollouts; 15-20 reps x 4 sets; rest 45sec + For time: 30 Shoulder to…
1/23/13 Wednesday
FitCamp In Teams of 2 rotate through each station to get as many rounds as possible: Part One: 8 minutes 100’ Forward shuttle Run 100’ Backward Shuttle Run + Part Two: 6 Minutes 50’ Wheel Barrow walks *If you cannot…
1/22/13 Tuesday
Fitness A1. Bench Press @ 20×1; 8-10 x 3sets; rest 60sec A2. Ring Rows @ 2111; 12-15 x 3sets; rest 60sec A3. Side Planks x 30-60sec/side x 3 sets; rest 60 + Against a two-minute running clock, complete the following:…
1/21/13 Monday
FitCamp In Teams of 2 complete the following: Run 800m holding MB (Teammates run together-1MB) 100 MB Rotational throws against wall (50 per person/25 each side) 100 Step Ups 100 MB 2-hand chest passes (for distance with partner) 200 Singles…
1/19/13 Saturday
FitCamp/Fitness/Performance In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: :60 seconds of Wall Balls to 10’ Target (20/14lbs) Rest 60 sec :60 seconds…
1/18/13
Fitness A1. Back Squat @ 30×0; 6-8 x 3 sets; rest 90sec A2. Single Arm Dumbell Row @ 21×1; 8-10 x 3 sets; rest 90sec + Three rounds for time of: 30 Walking Lunges 15 Toes to Bar Run 400…
1/15/13 Tuesday
Fitness A1. Shoulder Press @ 2111; 6-8 x 4sets; rest 45sec A2. Double unders; Amrap 60sec; rest 45 sec A3. Plank from elbows; Amrap 45-60sec; rest 45sec + In teams of two: Complete a 800 meter walk. :) *Teammates will…
1/14/13 Monday
FitCamp CrossFit’s “Chief-ish” Max rounds in 3min of: 3 KB Swings 6 Pushups 9 Air Squats Rest 1min. Repeat for a total of 5 cycles Fitness A1. Bulgarian Split Squats @ 30×0; 6-8 x 4sets; rest 60sec A2. Single Arm…