Warm Up: 2 rounds; 1 min hollow hold 1 min plank 1 min sit up’s Xfit WOD: 7 rounds for time; 10 Front squats (95#/65#) 10 HRPU’S 10 DU’s (40 singles) MOD # 1 (75#/55#) MOD # 2 (65#/45#) Post time to comments.
Archive | cross fit RSS feed for this section
4/7/12
Meet at Ralston Valley High School at 8am for those that are interested. Warm Up: 5 100m build-up runs Xfit WOD: 12 minute AMRAP of; 50 yard sprint 15 ring pulls 9 toes to bar Then… 4 400M sprints (90 sec rest between sets) Post AMRAP and sprint times to comments.
4/6/12
Warm Up: Samson stretch (3x’s ea. leg, hold 15 secs) 2 rounds of; 20 Mountain climbers 10 Star shooters Suicide Xfit WOD: 15 minute AMRAP of; 21 Box Jumps (24″/20″) 15 Wall ball (20#/14#) 9 Burpees – must clap above head for burpee to count Set up; All wall balls 4 box jump tops, 80 […]
4/5/12
Warm Up: Tabata run 8 speed / 8 incline 5 minute Burgener Warm Up and/or MWOD Xfit SWOD: 5-3-1 Wendler Back Squat 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%. Final “deload” […]
4/4/12
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: […]
