Warm up: Run 5-10 minutes Xfit WOD: Run: 2 x 2M @ 90% of 2M TT pace, hold splits within 1:00-1:30, rest 5-10 minutes between efforts Post time to comments.
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11/14/2011
Warm Up: 3 rounds; 1 minute wall sits 5 broad jumps Run wall-wall then… 50 superman rocks Xfit WOD: Death by 10M (or if Susie, Death by LOM) Post last round completed to comments.
11/11/11
Warm Up: Scott’s warm up WOD that he got from the gym he trained at in Park City, UT. Xfit WOD: Please arrive early to help set up. 11 stations, 11 reps times 11, or a total of 1,331 reps. We’ll have teams of 2 or 3. Only one or two trainee(s) can be working […]
11/10/2011
Warm Up: 1500M Row (damper set at 7) Xfit WOD: 100 Kettle Bell Snatches for time, 50 right/left: 35#/25# Rest 5min For time: 6 rounds of Box Jump and Overs Get 3 Boxs that are 20″. Set boxes apart by 3ft. Completely jump over box to jump right over next box, and so on. 6 […]
11/09/2011
Warm Up: Tabata run 8/8 Xfit WOD: Watch Video (how to do a hang power clean) Hang Power Clean 1 round Bar may not be set down, rest load on thighs or in hip crease 100x Hang Power Clean (65#/45#) Penalty for putting bar on ground – one broad jump + burpee 31 Wall Balls […]
