Warm Up: Tabata row 6 damper setting Burgener warm up / MWOD Xfit SWOD: Bench Press 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%. 5 sets of 10 reps @ 50%. Then… Complete 21-15-9 […]
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4/11/12
Warm Up: Suicide 40 Mountain climbers 20 squats Suicide Xfit WOD: Complete the following for time: 30 Decline push up’s (place feet on top of BOSU ball) 40 Bent over rows (45#/35#) 50 Wall balls (20#/14#) 60 Sit up’s (holding 10# plate) 70 Burpees Post time to comments.
4/10/12
Warm Up: 5 minute row Burgener Warm Up and MWOD Xfit SWOD: Deadlift 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%. 5 sets of 10 reps @ 50% Then… Complete 3 rounds for time […]
4/9/12
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.
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.
