Happy New Year! For those that participated in the Goose, great job! We’ll have some pictures and the results posted to the site soon. I’m taking a poll to see who can meet tomorrow at 7am? Please post a comment and let me know. Thanks!
Archive | cross fit RSS feed for this section
12/30/2011
Warm up: 2 rounds; 30 Mountain Climbers (R, L = 1 rep) – outside of arm 30 Flutter Kicks (R, L, R, L = 1 rep) 1 suicide run Xfit WOD: For time 30x Burpees 30x Knees to bar 30x Sumo-deadlit high-pull (95#/65#) Row 1600M 30x Sumo-deadlit high-pull 30x Knees to bar 30x Burpees For […]
12/29/2011
Warm Up: Jumping jacks for 5 minutes. Take breaks when needed — remember it’s a warm up. Mobility WOD – find a sore spot and tack and floss it for 2-5 minutes! Use a roller, tennis ball, elastic bands…etc. Sore shoulder, hamstring, quad…etc, mash the crap out of it. After you’ve worked the area check […]
12/28/2011
The challenge is only a couple days away, tell family/friends to sign up. Warm Up: 5 minute 1/2 gassers 25 sit up’s 3 wall sits (hold :30 secs/ea.) Xfit WOD: Five rounds for time of: 4 Thrusters, 95/65 pounds 8 Handstand push ups (pike postion) 12 Double Unders Perform 10 squats at the top of […]
12/27/2011
Warm Up: 5 minute row (damper at 7) Xfit WOD: Deadlifts – 12 rounds of 3 reps Dynamic Effort (DE) = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec Then… 5 minute AMRAP of; 3 pull ups 7 hand release […]
