4/17/13

By on April 16, 2013 in cross fit

Warm Up: Warmy 3 sets on the minute of; 20 hollow rocks 10 plank should taps (each side) 10 plank flutters (each leg) rest 30 seconds Xfit WOD: Three rounds for time of: Walking lunge, 100 ft (45#/25# plates) 50 Squats (45#/25# plates) 25 HRPU’s Post time to comments.

Share
Read full story • Comments { 1 }

4/16/13

By on April 15, 2013 in cross fit, weight lifting

This assumes the weather doesn’t get worse. Row 5 minutes Pull’s (10,8,6,6,6) Stomach IWOD: 2 minute warm up on treadmill then… at 5K pace run; 1 minute on 1 minute off :50 seconds on :50 off :40/:40 :30/:30 :20/:20 :10/:10…then back up the ladder finishing after running 1 minute Rest 5 minutes then… 3 rounds […]

Share
Read full story • Comments { 0 }

4/15/13

By on April 14, 2013 in cross fit

Warm up: Warmy Xfit WOD: For time of; 50, 40, 30, 20, 10 Burpees AbMat sit ups Post time to comments.

Share
Read full story • Comments { 0 }

4/12/13

By on April 11, 2013 in cross fit

Warm Up: Warmy Xfit WOD: Jesse has decided to leave us…for an actual CrossFit gym. You can thank her for the WOD. Teams of three complete AMRAP for 30 minutes of; 4 Push press (95#/65#) 8 SDHP (95#/65#) 12 Front squat (95#/65#) One athlete is working, one holds in plank position (until the athlete working […]

Share
Read full story • Comments { 4 }

4/11/13

By on April 10, 2013 in cross fit

5 minute warm up Pull’s (10,8,6,6,6) Stomach SWOD: Session 2, week 1 – Bench 65%x5, 75%x5, 85%x5+ 50-55% 5×10 Kroc rows 3×15 HEAVY Banded tricep kick backs (work in during bench press) Rest-pause EZ curl bar Post weight to comments.

Share
Read full story • Comments { 1 }