Warm Up: 5 minute row Xfit SWOD: Front Lunges; 5 sets x 3 reps Then… 4 rounds for time of; 30 Kettlebell Swings (55/35) 60 second plank on elbows Post weight and time to comments.
3/26/12
Warm Up: Samson Stretch (3×15 seconds each leg) 5 minutes Burgener warm up Xfit WOD: For time; 21 Power squat cleans (95#/65#) scaled (75#/55#) 21 Box jumps (30″/24″) scaled (24″/20″) 18 Power squat cleans 18 Box jumps 15 Power squat cleans 15 Box jumps 12 Power squat cleans 12 Box jumps 9 Power squat cleans […]
3/23/12
Warm Up: 5 minutes jog around the gym 5 minutes or so of shoulder, hip and lower back stretch Xfit WOD: Athletes competing in the Open WOD view the link below. OpenWOD12.5 Kurt, watch the MWOD below. This is why we’re always telling you to keep your feet turned in… MWOD Squat Positioning Group WOD: […]
Tough Mudder Sign Up!
Ready to sign up for the Tough Mudder? Scott and I did this event last year and had a blast! We stayed as a group and finished in 3 hours. Come on Deviant xfitter’s, lets represent at this year’s Tough Mudder in Beaver Creek and bring some mud back to the Y. ToughMudder Sign Up
3/22/12
Warm Up: Burgener Warm Up Xfit SWOD: 5/3/1 Shoulder Press (Week 1) 531THEORY If you are on week #1: 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%. If you are on week #2: Set […]
