Warm-up; 200m (50m each)- kick, swim, pull, back Xfit WOD; 500m kick 500m pull 500m swim Post time to comments.
7.11.2011
WARM UP: 3 rounds Broad jump to half court 5 Burpees 20 Squats GIRLS GONE WILD Teams start at assigned stations and rotate after each CrossFit Lady is complete. Share the work as you and your partner choose. Only one athlete can work at a time. The stations are: […]
7/11/2011
WARM UP: 3 rounds Broad jump to half court 5 Burpees 20 Squats GIRLS GONE WILD Teams start at assigned stations and rotate after each CrossFit Lady is complete. Share the work as you and your partner choose. Only one athlete can work at a time. The stations are: FRAN 21-15-9 REPS: Thrusters (95,65) Pullups […]
07/08/2011
Warm-up; Elevated leg planks hold 1 min x3 (partner hold legs) 1/2 gasser x3 (30 secs to complete and rest) Xfit WOD; Complete four rounds of 1 minute at each station. Rest 1 minute between rounds. BB Thrusters – (Rx’d 65 lbs, 35 lbs) Box Jump – 20 inch box Sumo high pulls – (Rx’s […]
7/7/2011
Warm-up; 5 minutes of vinyasa stretch Xfit WOD; “Tosh” Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100 m/y, 200 m/y) Bike (SS Tue, 3S Wed): 3 x (1/2M, 1M, 2M) Run (SS Tue, 3S Tue): 3 x (200m, 400m, 600m) Work:Rest ratio of 1:1. Rest the exact time it takes to complete each […]
