4th of July morning WOD only

Next week I will normal hours except for the 4th.
On the 4th,  I will have a 9:00, 9:30, and 10:00 WOD only.

6/29 WOD Slammin Karen

WOD (2 rounds)
50 wall ball
25 tire slams

Karen        23:30
Terran        9:25
Shannon     10:24
Kristy        10:24

6/28 WOD Fran

WOD (21-15-9)
Thrusters (95/65)
Pull-ups

Karen      13:51
Shannon   9:08
Nick        10:02 Rx
Kyle        5:15   Kx
Cindy        7:58
Misty        9:54
Chris        9:36   Rx
Brian J.     4:44   Rx
Derrek     7:53    Rx
Marco     12:36  
Jon           11:08

6/27 WOD

WOD (AMRAP  20 min. )
5 sumo dl high pulls
5 burpees
15 sit-ups
1 bar invert
(20 reps credit per rnd)

Alison     160
Karen     80
Nick       250  Rx
Terran     187 
Phillip       220  Rx
Shannon    180
Gracie      140
Brian J.    284  Rx
Derrek     265  Rx
Bagley      206  Rx? (bar inverts?)
Marco      208 
Danny     171
Sonya      100
Lori        160

This was an interesting one.   Burpees + sit-ups + bar invert = dizzy
This one should have been 25 reps per round, but we did not catch the mistake until half way.  We just kept it at 20 reps/ round.

6/26 WOD

WOD (3 rnds)
10 floor to overhead (95/65 lbs)
4 50 yard suttle sprints

Cash Out (3 rnds)
10/10 criss cross abs
10 squats

Brian J    5:35    Rx
Alison     6:35     Rx
Brianna   7:04  
Dwayne   5:58   Rx
Danny     6:03   Rx
John        6:32   Rx

6/25 WOD

WOD (21-15-9)
dead lift  (225/ 175)  Rxlite( 195/135)
box jump (25/20)
knees to elbow 

Alison     14:10
Cindy     15:24
Misty     14:54
Tina       14:80
Lindsey  14:30
Dwayne  17:15
Nick       14:02
Terran    18:19
Tristan    14:34
Brian J.   8:55  Rx
Ransom  17:44
Gracie    19:24
John       18:09
Marco    21:35
Derrek   13:00 Rx

We need to work on knees to elbow.   It takes good core strength to do these, not just abs. 
Ring inverts may be a good exercise to help. 

6/23 WOD

WOD (2 min AMRAP on each item - 60 sec rest between each)
push-ups
sit-ups
pull-ups
burpees
run

6/22 WOD Frelen

WOD (21-15-9)
400 meter
DB thrusters (30/20)
pull-ups

Mike B.    10:34  Rx
Brianna     13:35
Brian  J      10:05 Rx
Tina           13:58
Nick          17:11 Rx
Shannon     17:39
Terran         22:44  Rx   First female to get Rx on a WOD with pull-ups at Xi-fit.  Congrates.
Will             19:10  Rx
Kristy         15:80

Please feel free to add comments to the posts, especially, if I miss an Rx.    I am known to do that.

6/21 WOD

WOD
400 meter
       10 rounds of
       5 burpees
       10 sit-ups
400 meter

Karen
Cindy      14:25
Ransom   17:19   Rx
Bagley     10:06  Rx
Derrek     11:54  Rx

6/20 WOD

WOD
40 dbl unders
40 squat cleans
40 tire slams
40 dbl unders

Cindy     11:06  Rx
Mark      11:05  (65 lbs)
Lindsey    DNF
Karen     24:50  (22 lbs)
Tina        24:50   (22 lbs)
Ransom    18:56   (65 )
Kristy        21:20  Rx
B. Bagley   9:28    Rx
Derrek       10:48   Rx
Enrique       13:10
Doug         16:45
Charlene     18:15  (65)
Steve J.       20:40
Yvonne
Terran        10:34  Rx
Nick          13:05  Rx
Dwayne     14:54   Rx
Shannon     18:25
John             16:10
Marco         17:52

6/19 WOD GRACE

WOD
30 reps of clean and jerk  (135/95)

cash out  4 rounds
      8 rope pull-ups
      15 sit-ups


                Grace times
Mike B.   4:58  Rx
Brian J     4:30  Rx
Breana      4:45   (45 lbs)
Dwayne    6:00   (115)
Will           7:20   (122)
Ransom     5:56  (115)
John M.     4:49  Rx
Marco       7:24  (115)
Derrek       7:25  Rx
Shannon     6:44

Name Change

Crossfit lawyers are threatening to sue me for the use of "X-fit".  They say the name "X-fit" infringes on "Crossfit".  In the town of Hendersonville, NC they would loose this arguement; however,  I don't need the distraction of worrying with them.   For now, we are now Xi-fit (Extreme Intense Fitness).  

6/18 WOD Strike

WOD
Max Dead Lift

then
(one for each - 3 rnds)
undulation - boxers
wallball
punch heavy bag ( jab, jab, punch)
bear crawl
hammer swings
1 min rest

No count on reps.  I want good reps. 

Tina       3rnds
Lindsey  3rnds

6/15 and 6/16 WOD Spartan 300

WOD (for time)
25 pull-ups
50 dead lifts (135/95)
50 push-ups (release)
50 box jumps (25/20)
50 floor wipers
50 clean and press with med ball (20/13)
25 pull-ups

Alison        22:22 
Mike  B.    23:13  Rx
Breana        --
John           24:29
Tina           15:15   1/2 reps
Lindsey      15:20   1/2 reps
Karen         17:00   1/2 reps
Terran         26:00   
Tristan        29:30
Dwayne      30:30  Rx
Will              41:31 Rx            
Marco
YVonne
Doug
Charlene
Ransom   36:30
Nick        32:00   Rx
Shannon   35:45
Cindy        18:51
Misty         20:11
Bagley        21:46
Kristy          24:15
Derrek       22:11  Rx
Enrique       26:44

This was a good one to get Rx on.    We had some who got their first 50 pull-ups in a WOD.

Reserve Spot for Sat.

I will reserve 5 spots for 9:30 WOD start time Sat.  You need to be on location by 9:15.
And then I will start the next group at 10:00am.   And then the next at 10:30.
Please, let me know what spot you want.

6/14 WOD

WOD (for time)
100 meter
10 RR tie flips
200 meter 
8 RR tie flips
400  meter
4 RR tie flips

Cash out =  20 reps each on undulation
inners, outers, boxers, backhand

Tristan      7:34    Rx
Shannon   13:30   Rx
Terran      9:15     Rx
Gracie      10:24  Rx  (first Rx?)
Charlene   10:24  Rx
Chris         6:59   Rx
Cindy         7:56  Rx
Kyle          9:17  Rk
Mark         6:14  Rx
Marco       8:47   Rx+  Big RR tie
John           8:10  Rx+ Big RR tie
Nick           7:48  Rx+ Big RR tie

6/13 WOD

WOD
5 turkish get-ups
15 Roman dead lifts (75/55)
20 shoulder to over head (75/55)

Nick       12:33
Shannon  25:25  Rx
Terran      22:36  Rx
Dwayne  19:00  Rx
Alison     10:40  Rx
Brian  J.   14:00  Rx
Bagley      9:54   Rx
Stevo      12:34   rx
Enrique    20:00   Rx
Joanna     18:40  
Kristy        21:50

6/12 WOD

WOD (Skill 1, Skill 2, or Skill3)
These three workouts are on the board and are designed to test your skill level of X-fit.

6/11 WOD

WOD
push-press (3-3-3-3-3-3)
then
1 min. each and three rounds
sumo DL HP   (75/55)
floor wipers
box jump
60 sec rest

Dwayne  192  Rx
Ransom   156  Rx
Misty  170 Rx
Alison   176 Rx
Cindy    174 Rx
Terran   163 Rx+  (25 box)
Phillip   178 Rx
Charlene  126 Rx
Gracie     72 Rx
Derrek    182 Rx
Enrique   164 Rx
John       141 Rx
Steve J.  126  Rx

6/9 WOD Balance Ball Buster

WOD (perform all on balance dome and med ball 13 lbs)
This should concentrate on good reps and not so much on time.
2 rounds of

20 squats
20 clean and press
20 wall ball
20 sit-ups
20 thrusters
20 courtses
60 sec rest

6/9 WOD

WOD (21-15-9)
Front Squat (95/65)
burpee pull-up

Alison  14:06  Rx
Brian J  9:38  Rx
Terran    14:18  Rx
Will        14:50  Rx
Dwayne   16:03 Rx
Chris        10:58  Rx
Cindy       11:55  Rx
Misty        14:00
Nick         13:28  Rx
Shannon    17:29  Rx
Ransom    20:00 
Derrek       12:12  Rx
Enrique        11:49
Kristy          11:10

6/7 WOD

WOD
100 dbl unders for time (post on board)
3 min. rest
10 sled pull/push for time

Cash out
dead lift (3-3-3-3-3)

X-fit WOD Board

I put up another board to list standard WODs on.  
On this board, we will list WODS that are unique or developed at X-fit of Hendersonville.
Please review past WODs and suggest ones that should be on the board.

BrianJ

6/5 WOD

WOD
5 ring dips (ladies = > use band for Rxlite)
10 dbl unders (Rxlite = 50 singles)
1 rope climb  (ladies => knotted =Rx,  guys=> knotted = Rxlite)

Mike  166 Rxlite
Alison 
Brenda
Terran   128  Rxlite
Will        127 Rxlite
Cindy    184  Rxlite
Misty   ?  Good workout
Dwayne   128 Rx
Bagley     240  Rx
Mark       192 
John         186  

6/6 WOD

WOD (3 rounds for time)
30 wall ball (20/13)
20 toes to bar ( Rxlite=> floor wipers)
10 clean and jerk (135/95)  (Rxlite = > 95/65)

Brian J.   18:13  Rx
Terran     20:48  Rxlite
Shannon  22:53  Rxlite
Gavin        7:40  RKid
Bagley       15:55 Rx
Derrek      24:50  Rx
Enrique     26:00  Rxlite
Kristy        17:48

Win a T-shirt

Do a muscle-up and win a T-shirt.     Good for June 2012.
Ladies, do 4 hanging pull-ups and win a T-shirt.  Good for June 2012.

6/4 WOD (Pyramid Pull-ups)

WOD (Pyramid Pull-ups)
Start with 5  pull-ups.
Increase by 5 each round until failure.  Then decrease by 5 back down to zero.
30 sec rest between rounds.  Record max.
For beginners, start with 1 pull-up and increment by one.

and/or

Nancy   (5 cycles)
400 meter
15 OH (95/65) (65/45 = Rxlite)

Dwayne  16:28   Rxlite
Terran  17:02
Nick   16:45
Shannon   24:23   Rxlite
Brian J   25 pull-ups      Rxlite on Nancy Time= 17:00?

6/2 WOD

WOD (21-15-9)
thrusters  (95/65)
tire slams 
knees to elbows

Brian J    10:25  Rx
Kristy     10:50
Terran     15:40
Phillip       16:00
Shannon    16:06
Cindy        9:58
Alison       8:40
Chris        10:04   Rxlite

6/1 WOD Annie

WOD (50-40-30-20-10)
dbl unders
sit-ups

Karen
Danny
Dwayne   21:58 Rx
Will          23:26  Rx
Derrek     8:20    Rx
Brian J.    7:46    Rx
Enrique     21:30
Cindy       13:32  Rx
Mark         18:28