Warm Up: 5 minute row Xfit SWOD: Week #3 – Back Squat Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) at 95%. Then ~50% at 5 sets of 10 reps. Then… 5 sets of 10 reps […]
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4/30/12
Warm Up: 5 minute 1/2 gasser Xfit WOD: Squats & Push Up’s On the minute for 20 minutes the following; 20 squats, 1 push up, 19 squats, 2 push up’s, 18 squats, 3 push up’s…etc. Last round is 1 squat, 20 push up’s. Post last round completed. Goal is to make all 20 rounds.
4/27/12
Warm Up: Pre-WOD warmy; Knee hugs Quad stretches The inch worm Spider walk Toy soldier march Walking toe touch High knees, running backwards and karaoke Xfit WOD: In Teams of 4 complete the following; 200 Burpees 400 Sit up’s 600 Box jumps (20″) Only two people per team can be working at the same time. […]
4/26/12
Warm Up: 5 minutes row Xfit SWOD: Week #2 Bench Press Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. 5 sets of 10 reps @ 50%. 10-15 minutes of MWOD exercises Post weight to […]
4/25/12
Warm Up: Samson stretch 75 sit up’s Xfit WOD (make sure to watch the videos below): AMRAP in 5 minutes, followed by 1 min rest, for each cuplet: Round 1: 9 Power Cleans (95#/65#) PowerCleanDemo 9 Push Ups Round 2: 6 Squat Cleans (95#/65#) SquatCleanDemo 6 Hand Release push ups Round 3: 3 Power Clean […]
