F.T.S.-Elite Living

Hopper Deck WOD 090401

Hopper deck WOD!

Each Class will draw a card from the Hopper Deck and perform that WOD. The WOD could be Strength Training or a Met Con. Enjoy!

A picture is worth a thousand words, enough said!

WOD 090331

4 rounds for time;

Run 400 meters

50 squats

Post time to comments.

10,000 meter race. It was a great WOD and a great race.

WOD 090330

Press

5-5-5-5-5

Push Press

3-3-3-3-3

Push Jerk

1-1-1-1-1

Post loads to comments.

Red Team

Blue Team

Paintball at Theresa's. Thanks Theresa we had a blast. Red team kicked our butts all day but we still have game 1.

Friday Morning!!!! WOD 090327

At the gym.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Jimmy Howard sprinting the last 800m. Nothing like  a little motivation to get inside!

WOD 090326

5 Rounds for time:

Row 500 meters

21 Deadlifts 135lbs

Run 800 meters

Post time to comments.

Walt and the clean.

Squat Clean WOD 090325

Squat Clean

5-3-3-2-2-2-1-1-1-1

Post loads to comments.

Adam shows Rio how to levitate during Fight Gone Bad. That's one strategy, do you have stategy during a WOD or do you just put your head down and go full tilt ahead until you gas out?

WOD 090324

"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.

Add your points and post them to comments.

Rowing & running, peanut butter and jelly.

WOD 090323

3 rounds of maximum pullups.

Rest 2 minutes between each round.

Post number of pullups for each round.

3 rounds for time of:

15 Step ups with 45lb bar

25 Situps

35 Lunges

15 Ring Dips

30 Double Unders

Push Press Technique.

Posttime to comments.

Step It Up

Keith Wittenstein has another article up about an exercise we use a lot. Enjoy! Have a great weekend.

Sometimes simple is better. Take the Step-Up. A great, simple exercise. It's indispensable when training beginners as well as advanced athletes. A low, unweighted, assisted Step-Up is an ideal exercise to return injured or de-conditioned athletes to functionality. A high, weighted Step-Up is challenging for even the most gifted athlete.

Continue reading here.

Schyler and the 70lb Kettlebell 

WOD 090320

5 rounds for time of:

Row 250 meters

Run 400 meters

Post time to comments.

Michelle Garner 235lb back squat.