Warm Up: 5 minute row Xfit WOD: Box Squats 10, 9, 8,…1 Post weight to comments.
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1/23/12
Brent and Michelle will run class on Monday so anticipate 45 minutes of interval running (we all know who I’m talking about and it’s not the 6’8″ dude). Warm Up: 2 rounds of; 10 squats 10 sit up’s 10 superman Xfit WOD: Complete 5 burpees and perform max rep 75#/55# thrusters on the minute. The […]
1/20/12
Warm Up: Meet in small gym 10 minute wall ball clean practice (watch videos – 1st is wall ball demo, 2nd is squat clean). Mimic the movements when preforming the first WOD. WallBallDemo CleanDemo Xfit WOD: Every 30 seconds for 10 rounds, complete 2 squat cleans at 95#/75# (partner up so we don’t need to […]
1/19/12
Warm Up: 7 minute run Xfit EWOD: Perform 6 x 800M runs at tempo pace, or 85%-95% of recent 5K TT speed. Rest 90 seconds in between intervals. Post total distance to comments.
1/18/12
Warm Up: Samson Stretch (about 1-2 mins) then… 2 rounds of; bear crawl baseline to half court and back 10/side stomach twists Wall-to-Wall sprint Xfit WOD: “Tabata” 20 seconds on, 10 seconds of rest for 8 rounds of each of the following exercises: DU’s (or single skips – however this is a good time to […]
