SC Ducks Home WODs...

[Glenn]

"Mace the Fat"

CFS WOD - Thursday 29DEC2011
STRENGTH:
1RM Turkish Get Up
METCON:
Tabata Row (20:10) x8
Tabata Kettlebell Swing (M-70#/F-55#) (20:10) x8

[Glenn]

"CHURCH LEAGUE SOFTBALL FIST FIGHTS"

CFS WOD - Monday 2JAN2012
STRENGTH:
Wendler Cycle - Clusters
65% x 5
75% x 5
85% x 5+
*Add 5-10# to your 1RM.
**Use 90% of your NEW 1RM for the percentages.
***Sets are performed every 3 minutes on the minute.
****The last set is a MAX REP effort.
METCON:
"Helen"
400m Run
21 Kettlebell Swings (M-55#/F-35#)
12 Pull Ups
x3

[Glenn]

"Freaky Like a Lady Pyramid"

CFS WOD - Tuesday 3JAN2012
METCON:
2 Box Jumps (As High As Possible)
8 Clapping Push Ups
40 Yard Sprint
x6
*Every 90 Seconds.
**Score total Box Jump height.
***You get two box jump ATTEMPTS per round. If you miss an attempt you lose your score for that rep that round.

SKILL:
10 Rope Climbs (Not for time)

[Glenn]

"Pickin up fat chicks"


CFS WOD - Wednesday 4JAN2012
STRENGTH:
2 Deadlifts EMOM x 10
@ 80-85% of 1RM
METCON:
"Nasty Girls"
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (M-135#/F-95#)
x3


You gotta be strong if you want to survive the ride...

[Glenn]

"Leap of Faith"

CFS WOD - Thursday 5JAN2012
METCON:
15 MIN AMRAP:
MAX Distance Broad Jumps (down and back on the mats, approx. 72ft total)
Complete Kettlebell Swings (M-70#/F-55#) = Number of Broad Jumps
*Score total rounds completed.
** Broad jump distance for hWOD'rs is 20 yards. Number of jumps to cover 20 yards each round is the number of swings you do THAT round.
STRENGTH/SKILL:
4 x 10
GHD Raises or Reverse Hypers

So why jump high and far when you don't have to? Because you never know when you might need to...

[Simple Man]

You got a handbook on this shit? Just a translation for some of the lingo - that's all.

[turbo]

You got a handbook on this shit? Just a translation for some of the lingo - that's all.

http://www.crossfit.com/cf-info/excercise.html#Exer

[Glenn]

You got a handbook on this shit? Just a translation for some of the lingo - that's all.

Naw but I got a pm box ya needy bastard. Worse than kids.

[Glenn]

"My What a Beautiful Snatch"

CFS WOD - Friday 6JAN2012
STRENGTH:
1 Snatch EMOM x 10
@ 75-80% of 1RM
METCON:
20 Wall Balls
10 Burpees
x5

*Snatch is a pretty complicated lift. And especially full squat snatches. If you aren't checked out on these then I'd suggest light skill work. I.e. power snatch (light weight) then overhead squat = 1 rep. Don't be stupid and hurt yourself on these.

One of these snatches is not like the other...

[Glenn]

"Cluster? I don't even know her!"

CFS WOD - Monday 9JAN2012
STRENGTH:
Wendler Cycle - Clusters
70% x 3
80% x 3
90% x 3+
*Use 90% of your NEW 1RM for the percentages.
**Sets are performed every 3 minutes on the minute.
***The last set is a MAX REP effort.
METCON:
40 Yard Sprints EMOM x 10



We sprint because it is called fight or flight. Not fight or go for a jog.

[Glenn]

"Wrasslin with the Bear!"

CFS WOD - Tuesday 10JAN2012
METCON:
"Hansen"
30 Kettlebell Swings (M-70#/F-55#)
30 Burpees
30 GHD Sit Ups
x5


Enlarge image
Marine Staff Sgt Daniel Hansen died February 14th 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

This WOD is NOT for the beginner or faint of heart. If you are feeling froggy the by all means jump. However, I would suggest you scale the KB swing weight, reps or rounds, or all 3, to your skill and fitness level. This is a bonafide 45-50 minute WOD.

If you do not have access to a GHD machine, or are a beginner, substitute regular butterfly sit ups. GHD sit ups is the quickest route to rhabdo. Don't know what that is? Google is your friend.

God bless likker, guns and the American soldier.

Semper Fi!

[Glenn]

"You smell dat?"

CFS WOD - Wednesday 11JAN2012
SKILL:
MAX Handstand Hold
x3
METCON:
21-15-9
Power Cleans (Athlete's Load Choice)
Handstand Push Ups

*Pick your weight for the power cleans. Modify the HSPU as needed.

[Glenn]

"John Henry"

CFS WOD - Thursday 12JAN2012
METCON:
1 Minute AMRAP:
Sledge Hammer Strikes
1 Minute AFAP (As Far As Possible):
Farmers Carry (M - 70# KB x 2, F - 55# KB x2)
x10
*Score Strike Reps and Distance
STRENGTH/SKILL:
5 x 10
GHD Raises or Reverse Hypers

*Sledge hammer strikes with a 10# or 20# sledge. Do one round with your right side then one round with your left. For the strike to count both hands and the head of the hammer have to pass over your head at some point during the swing.

STOP! Hammer Time!

[Simple Man]

I got a hammer just like that.

[duckduckdog]

what hammer?

[Glenn]

"Coconut Crusher"

CFS WOD - Friday 13JAN2012
STRENGTH:
3 Back Squats EMOM x 10
@ 70-75% of 1RM
METCON:
15 Minute AMRAP:
5 Deadhang Pull Ups
20 Double Unders
5 Burpees

*sub ring rows or band assisted pull ups for dead hangs. Single unders for double unders and lateral jumps of at least 12" height for single unders. Do your fuckin' burpees and quit crying about 'em. Kweers.

[Glenn]

"Gym Class Nightmares"

CFS WOD - Monday 16JAN2012
STRENGTH:
Wendler Cycle - Clusters
75% x 5
85% x 3
95% x 1+
*Use 90% of your NEW 1RM for the percentages.
**Sets are performed every 3 minutes on the minute.
***The last set is a MAX REP effort.
****LINK to previous cycle loads.
METCON:
2 Rope Climbs
21-15-9
Kettlebell Swings (M-70#/F-55#)
Burpees
2 Rope Climbs

*Don't have a rope? Tough shit. Sub with 5 dead hang pull ups/5 jumping air squats = one rope climb.

Why climb a rope? Cause you never know when you will be stuck in a well.

[Glenn]

"Run Forrest Run"

CFS WOD - Tuesday 16JAN2012
METCON:
"Tosh"
200m Run
400m Run
600m Run
x3
*Rest the exact amount of time used to complete the previous run. EXAMPLE: 200m = 30 seconds, rest 30 seconds, 400m = 1 minute, rest 1 minute, etc.
**THESE ARE SPRINTS! Not lolly gagging on the treadmill while you watch Dr. Phil at the damn "Y". RUN BITCHES! And run like the zombies are chasing you!
Score total time, including rest.



WWPD? What would Pre Do?

He'd run. Run fast. And dare you to be willing to die to keep up.

[Glenn]

"You don't know squat"

STRENGTH:
MAX Reps Overhead Squat @ Bodyweight
*Score % of BW if scaled
METCON:
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10
GHD Sit Ups
*Alternate between movements working your way down the Ring Dip ladder and up the GHD ladder.

Applies to this WOD and also I just love to watch her squat. Damnit man...

[ame]http://www.youtube.com/watch?v=wjuULPqI-WY[/ame]

[Glenn]

"Spud Webb"

CFS WOD - Thursday 19JAN2012
STRENGTH:
Deadhang Pull Ups EMOM x 10
*Athlete selects the number of reps they are going to perform for all 10 rounds, the number of reps should not vary from round to round.
**Scored as "PASS" or "FAIL", if "FAIL" note the round
***Advanced athletes can go weighted.
METCON:
4 Box Jumps (High)
40 Yard Sprint (20 Yard Shuttle)
x8
*Every 90 Seconds
**Score height of Box Jump

Check this cat out. He's got a good back story too.

[ame]http://www.youtube.com/watch?v=9ldQ6mCnz9A[/ame]