Warm up: 10 minute run Xfit WOD: Run-3 x 1200m TT (as fast as you can) rest 3 minutes between sets Cool down for 3-5 minutes Deadlift 5-5-5-5-5 (start with light weight and increase) Post time it took to run TT and weight of each deadlift set.
Archive | cross fit RSS feed for this section
11/07/2011
Warm Up: 3 rounds of; suicides 1 minute plank hold 20 hollow rocks Xfit WOD: For time 100x Burpees On your way to 100 reps you mush perform 10x double under every minute on the minute Post time to comments.
11/04/2011
Warm Up: Jump rope 5 minutes Samson Stretch (15 secs x3) Xfit WOD: “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) […]
11/02/2011
Warm Up: Run tabata speed at 8 incline at 8 Xfit WOD: Max rounds in 20 minutes 5 Get Up’s each arm (20#KB, 10#KB) 3 rounds of Cindy – (5 slam balls, 10 push up’s and 15 squats) 30 DU’s Post last completed round to comments.
10/31/2011
HAPPY WOD-OWEEN! Warm Up: 2 rounds of; 10 superman’s 10 candle stick rolls 10 hollow rocks 1 round of; 8 laps around gym Xfit WOD: Please watch video below to understand the movements during the WOD. Bear Complex WOD Demo The scary bear complex, 5 rounds – rest between rounds as needed; 7 sets of […]
