2015 — Rower’s Hell

Posted on August 3, 2015 by Charlie Will

Hey USF Crew!

Is it Monday again!? Lets get back at another WOD! Continue reading →

Chuck-Fit WOD 7/31/2015 — Ab Circuit

Posted on July 31, 2015 by Charlie Will

Happy Friday! Here is the WOD for today! Continue reading →

Chuck-Fit WOD 7/30/2015 — Easy Cardio Day

Posted on July 30, 2015 by Charlie Will

Hey Gang!

After yesterday, I thought a nice easy WOD would be in order. I lifted this right out of the Concept2 Workout of the Day site with a slight modification. Continue reading →

Chuck-Fit WOD 7/29/2015 — Hour of Pain

Posted on July 29, 2015 by Charlie Will

Good morning, USF Crew!

This WOD is a challenge! One of my favorites. It’s been said that seconds on the water are paid for by hours in the gym. Today’s workout is one of those hours. Workouts like this EARN you those crucial seconds. Continue reading →

Chuck-Fit WOD 7/28/2015 — Long Cardio Day

Posted on July 28, 2015 by Charlie Will

Today is a good, long cardio WOD. Continue reading →

Chuck-Fit WOD 7/27/2015 — Rower’s Hell

Posted on July 27, 2015 by Charlie Will

Hey Gang!

As the season approaches, I want to bring the workouts up a notch. Here’s the WOD!

Continue reading →

Chuck-Fit WOD 7/25/2015 — USF Rowing Bootcamp

Posted on July 25, 2015 by Charlie Will

Hey Gang!

Rainy day again today. This is the bootcamp WOD routine I came up with today. Do it on your own at your local gym. Enjoy!

Warm up: 10min light cardio

2:30 erg (bike or treadmill)
:30 push-ups
2:30 erg
:30 squats
2:30 erg
:30 plank
2:30 erg
:30 squat jumps
2:30 erg
:30 burpees
2:30 erg
:30 squat jumps
2:30 erg
:30 plank
2:30 erg
:30 squats
2:30 erg
:30 push-ups
2:30 erg

Post how you feel afterwards!

Coach Charlie

Chuck-Fit WOD 7/24/2015 — Football Relay Run

Posted on July 23, 2015 by Charlie Will

Hey USF Crew!

For today’s WOD grab a partner and a football!

AM/Base:
100 push-ups
30 dips
10 pull-ups
5 x 7.5# wrist rollers–both directions

Main workout:
You and a partner start on a run. One is carrying a football. After 100m in, the person without the football sprints ahead. Once they reach about 10-15m ahead the individual with the football calls the sprinters name and throws the football to them. The sprinter will turn and catch the ball. The other individual becomes the sprinter and will sprint ahead of the new ball carrier until they are 10-15m ahead and repeat. It may take a few times to establish a cadence. Do this for 30 minutes. My old coach made us add a minute for every time we missed.

If you have no football or partner, 45 minute run.

Have fun!

Coach Charlie