8/31 WOD

Warm (2 cycles)
400 meter
10 wall ball
10 box jumps

AMRAP  25 min.
8 sumo high pulls (95/45)
4 rope climbs
walking lunges to bridge and back
20 sit ups

8/30 WOD

Warm (2 cycles)
1 min jump rope
1 min undulation
8 knees to elbows

Work Out (3 cycles)
 8 front squat and push press
80 jump rope
8 rope vaults/kickers
8 monster tire hop overs
4 over the wall
30 sec strait bar hang
30 sec rest

To date event standings

Obstacle
1 Keith
2 John F.
3 Mike C.

Hill
1 Wes
2 Mike S.
3 Will

RR ties
1 Mike C.
2 Keith
3 Mike S.

400 meter
1 Mike C.
2 Wes
3 Will

Points
Keith        3+2 =5
John F.     2
Mike C.   1+3+3 = 7
Wes          3+2 = 5
Mike S.     2+1 = 3
Will           1+1 = 2

8/29 WOD (Rings & Ropes)

Warm - 2 cycles
1 min. jump rope
1 min. undulation (2 arms)
8 knees to elbows

Workout (2 cycles/ lite = 1 cycle)
15 ring jumps
100 jump rope
10 pull-ups rings
10 pull-ups ropes
20/ 20 side traveling squats with band
15/15 standing knees to elbows on rings (obliques)
25 suspended push-ups
10 tricepts rings
10 tricep ropes

Monday is a drag
3 laps tire drag

8/27 WOD (Filthy Fifty)

Warm up (1 min each - 2 cycles)
air squats
plank
job
russians

Work Out
50 pull-ups
50 box jumps
50 push ups
50 wall ball
50 double unders
50 sit-ups

Brian 31:50
Derreck 32:50
Will   44:00
Brett  35:30
Wes   33:30
Shannon  35:50
Susan    ?

8/24 WOD

Warm up
1 min undulation
1 hill
10 burpees

Work out (AMRAP 25 min.  /  lite 18 min)
8 body blasters
15 wall ball
50 jump rope

8/23 WOD

We have beautiful weather today.  We will play out side.

Warm up
15 air squats
400 meter
1 hill

Work Out - 3 cycles (lite workout = 2 cycles)
10 tire flips
10 RR tie flips
10 tire hops (monster tire)
5 buddy saves

8/22 WOD

Warm Up (30 sec ea. - 2 cycles)
jog
butt kickers
mummies
heisman
heisman three step

Work Out - 1 min ea.
Undulation
   two arm alternating
   body side to side
   inners
   outers
   slammers
1 min rest
elbow plank
jump rope
side plank (30 sec ea side)
wall ball
hammer swings
2 min rest
40 push-ups on dumbells
20 pull-ups
100 sit-ups

Closed this Sat. 8/20

We will be closing early this Friday at 5:00 and we will not be open Sat.

See everyone Monday.

Also, we now have competition events for time.
For each event first place = 3 points, second = 2, and third = 1.   
Person with the most total points wins an X-fit t-shirt.
All times must be in by Aug. 28.    As many attemps as you like until due date.

400 meter run
The hill
10 railroad tie flips
2 laps obstacle course

WOD 8/18 & 8/19

Warm up
15 air squats
1 min undulation
1 min jump rope
10 burpees
400 meter

Work Out - AMRAP 20 min
8 power jacks
8 ring jumps with tricept push
8 close grip pull ups
8 bar kickers (low to high)
8 double unders

8/15 WOD

Warm Up
20 small tire flips
1 undulation
10 clean squat and push press (45/20 lb)

Work Out - 3 cycles for time
12-10-8 clean and front squat and push press (3/4 body weight)
25 box jump
25 bosu Ab wall ball
2 rope climbs

WOD 8/13 (Freight Train)

Warm Up - 2 cycles
15 bosu band squats
400 meter run
10 burpees

Work Out - AMRAP - 25 min
10 burpee pull ups
10 explosions (undulation)
10 ring jumps
8 knees to elbow
12 clean and press (45 lb bar)

8/11 WOD (Spartan 300)

Warm up - 30 sec each - 2 cycles
jog
heisman
heisman 3 step
butt kicks
mummies
high knees

Work Out - for time - complete each before going to another
25 pull ups
50 deadlifts (135/75 lbs)
50 push-ups
50 box jumps
50 floor wipers
50 clean and press (45/30 lbs)
25 pull-ups

Will 42:30
Mike 30:06

8/10 WOD (The Fiveash)

Warm Up - 2 cycles
15 band squats on bosu
1 min. jump rope
1 min. undulation

Work Out
1 hill run
20 push-ups at top of hill
20 sit-ups at top
20 twist lunges with med. ball
10 tire hoppers on monster tire
10 tire flips
2 over the wall
1 hill run
1 min. side plank ea. side
10 bar kickers ( low to high)
1 hill run

8/9 Work Out

Warm Up
20 walking lunges
1 hill
10 burpees

Work Out - 3 cycles
12 corner dead lift
8/8 single arm upright rows
20 wall ball with butt marker
10 power push-ups
400 meter run or 15 triple box jump

Outside
50/30 tire flips
8/4 buddy saves

8/8 Work Out

Warm Up
1 min jump rope
400 meter run
1 min. undulation
400 meter run

Work Out - AMRAP - 18 min
8 clean and jerk (80/50 % body weight)
15 box jump ( 3 tire = 26 in)
6 ring jumps with knee crunch

Outside
Double cycle obstacle course for time

8/5 Work Out

Warm Up
20 air squats
20 small tire flips
15 burpees
15 small tire flips

Work Out - AMRAP 30 min.
12 military press (45 lb bar)
8 hindu push-ups
2 laps tire drag

Out Side
100 tire flips

Wes   4
Mike  6
Derrek 6

8/4 Work Out

Warm up
15 air squats
10/10 side to side squats
400 meter run
1 min jump rope

Work Out for time
50 dbl unders
90 situps
40 dbl unders
70 air squats
30 dbl unders
50 floor wipers
30 pull-ups
10 double unders
10 burpees

Brian  29:44

8/3 Work Out

Warm-up
15 air squats
1 min jump rope
1 min rope undulation
1 hill run

Work Out- 3 cycles
10/10 dumbell lawnmowers
20 wall ball
8/8/8 pushp-ups on med ball (chin to ball)
20 wall ball
15 wall ball pass on bosu
90 sec rest

8/1 Work Out

Warm-up
1 min. jump rope
400 meter run
1 min.  double arm undulation

Work Out - 4 cycles
12-10-8-6 front squats
12 rope tricepts or 6 ring dips
8 ring swings
2 laps crab walk

7/30 Work Out

Warm up
medicine ball cleans
400 meter
2 min. jump rope

Work Out - AMRAP- 18 min.
12-10-8-6 power cleans
20 box jumps
8 burpee pull-ups

rest for 2 min.

2 cycles of
15 tire hoppers with push-up
50 crunches