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4/4/12

By on April 3, 2012 in cross fit

Warm Up: 3 rounds of; 10 hollow rocks 10 plank-to-elbows 10 supermans Forward and backward running Xfit WOD: Two WOD’s will be performed, half the group WOD #1 the other half WOD #2. Once each athlete has finished their first WOD the groups will rotate and start the other WOD. WOD #1; Complete for time: […]

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4/3/12

By on April 2, 2012 in cross fit

Warm Up: 5 minute row Burgener warm up and/or MWOD Xfit SWOD: 5/3/1 Shoulder Press (Week 1) 531THEORY week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. If you are on week #2: […]

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4/2/12

By on April 1, 2012 in cross fit

Warm up: 5 mins 1/2 gassers 50 secs bottom-to-bottom squats, 5 secs in bottom squat, 5 secs rest. Xfit WOD: “Fight Gone Bad” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: Wall-ball (20#/14#) […]

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3/31/12

By on March 30, 2012 in cross fit

Saturday morning WOD! This weather is too nice not enjoy a workout outside. For those that want to, meet at Ralston Valley High School by the track at 8am Warm Up: 2 rounds of; 100m run 10 squats 20 mountain climbers Xfit WOD: For time; 400m run 10 tire flips 400m run 20 burpees 400m […]

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3/30/12

By on March 29, 2012 in cross fit

Warm Up: 100 Jumping Jacks 5 DE (dynamic effort – moving through exercise with maximal speed (controlled!) push up’s every minute for 5 minutes Push up set up: Hands placed shoulder width apart Fingers spread out with index fingers pointing forward and thumbs pointing inward Shoulders posted on top of the knuckle of the hand […]

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