Warm Up: Burgener Warm Up Xfit SWOD: 5/3/1 Shoulder Press (Week 1) 531THEORY If you are on 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: Set […]
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3/21/12
Warm Up: 3 rounds; Hollow hold (1 min) Plank (1 min) Sit Up’s (1 min) Xfit WOD: Death by 10M Burpees Once the required meter(s) have been completed, 3 burpees. Post completed rounds to comments.
3/20/12
Warm Up: 5 minute Burgener warm up Xfit SWOD: 3 x 5 ME (max effort) deadlift Met Con: 5 min AMRAP; 5 Thruster (105#) 10 ring push up’s Post last set or PR weight and MC time to comments.
3/19/12
Warm Up: Samson Stretch (3/leg) 25 Jumping Jacks 25 Sit Ups 25 Mountain Climbers ~5 minute practice on med ball squat cleans and push presses. Xfit WOD: 15 minute AMRAP team WOD. Men vs. Women. 4 athletes per team preforming the following exercises; Wall-wall-wall-wall run carrying (M-45#/W-25# plate) – MUST TOUCH WALLS Push Press (M-75#/W-55#) […]
3/16/12
Warm up: 50 Jumping Jacks 20 lunges (10 each leg) 10 push up’s Xfit WOD: For those that are participating in the CrossFit Games Open 12.4 WOD will be administered tomorrow morning in the big gym. Please visit each video below to understand the WOD and how to prep for it. We should be able […]
