1/1/2014 WOD New Years Day 4:30

WOD  - Please try to make it to the 4:30 WOD.  All will be attending at this time.

HAPPY NEW YEAR

Victoria ( 5 rnds)
10 thrusters  (95/65)
14 box jumps
12 sumo dead lift high pulls (95/65)
12 burpees
27 db swings (60/30)

Hats off to Mark and Cindy who were able to Rx this one.

12/31 WOD New Years Eve

WOD
clean and jerk max
rest for 3 min. then

20 over head squats (45/33)
20 overhead squats (65/45)
20 overhead squats (75/55)
20 overhead squats (95/65)

12/30 WOD from HVL

WOD
weighted chin-ups (8-8-8)

then 3 rnds (6 min. each RND)
800 meter run
AMRAP each /Rnd1 push-ups/Rnd 2 dbl unders/Rnd 3 burpee pull-ups
rest 2 min.

Everyone did deck of cards instead of the above.  We will do this one at a later date.  Maybe a Sat. when warm enough to run in the early morning.

12/27 WOD

WOD
push press max reps 1 min. (135/115/95/75) (Rx+/Rx/Rx+ladies/Rxlady)
rest about 1 min. drop to the next level of weight and repeat (4 rnds total)

Cash out
18 min. of
1 mat length turkey hops
1 mat length bear crawl
5 box jumps (30/24)

12/26 WOD

WOD 
80 rows or 1000 meter row
50 thrusters (45/33)
30 pull-ups

12/25 gym closed (Merry Christmas)

12/24 WOD gym closed

Gym closed.

12/23 WOD

WOD (On the min. for 30 min.)
5 pull-ups
10 push-ups
15 squats

No one did this when posted last week.   Let's go for it.

12/21 WOD revisted from 8/27/2013

WOD (21-18-12-9-9-12-18-21)
dead lift (225/160) Rx+  (185/115) Rx
burpees

Congrats to Chris, Marco, Mark, and Cindy for making is through this one at Rx.

12/20 WOD

WOD (5 rnds)
200 meter
30 tire slams
15 toes to bar
2 min.. rest

Note: The 12 Days of XiFit video is posted on the bottom of the first page of the main web site.

12/19 WOD

WOD
dead lift (4-4-3-3-2-2)

cash out (3 rnds)
8 rope tricepts
8 rope pull ups
20 undulation
20 hammer swings
20 bag hits

12/18 WOD

WOD(tabata ea. with 1 min. between)
box jump
push-ups
squats
sit-ups

12/17 WOD 12 Days of Xi-fit

We will try and organize a video of 12 days of x-fit on Thurs.

WOD (  do 12 rnds just like the song "12 Days of Christmas".)
1 pull-up burpee
2 push-ups
3 toes-to-bar
4 front squats (95/65)
5 power cleans (95/65)
6 ring dips
7 snatches (95/65)
8 sit-ups
9 knees to elbow
10 tires a slammin
11 sumo high pulls (95/65)
12 dbl unders

Ransom  30:36 Rx
Cindy S.  31:11 Rxlite
Mark        31:54   Rx
L. Mel      31:54
Brian       27:38 Rx
B. Mel     35:28  Rxlite
Marco     43:11  Rx

Last year times
Ransom  58:00 Rx
Brian J.     30:30   Rx

12/16 WOD

 Warm
We have 10 days until Christmas so do the first three days of Christmas for part of your warm-up. We can add a day up until Christmas.  I think we should get together and sing it on video and post it.

1 pull-up burpee
2 push-ups
3 toes-to-bar
4 front squats (95/65)
5 power cleans (95/65)
6 ring dips
7 snatches (95/65)
8 sit-ups
9 knees to elbow
10 tires a slammin
11 sumo high pulls
12 dbl unders


WOD (5 RNDs)
10 cleans (135/95)
1 short mat length T. lunges (135/95) barbell on rack (115/75) Rxlite
8 ring jump dips (new movement for us to try)

1 short mat length T. lunges (135/95)

12/14 WOD Sat.

WOD
Deck of cards

push press (95/65)
cleans    (95/65)
sit-ups
burpees

joker  box jump
joker  wall ball

12/13 WOD

WOD
50 man makers

12/12 WOD

WOD (20 min. AMRAP)

400 meter run (20 squats if cold weather)
max pull-ups

12/11 WOD

WOD (1 min. each - 3 Rnds)
burpees
db swings (55/30)
box jump
dbl unders
row
rest

12/10 WOD

WOD
Bench (8-7-6-5-4) (80% of body weight or more)

then
 (5 rnds)
2 mat length bear crawl
10 push press (135/95)
2 mat length gorilla hop
10 chest to bar pull-ups

 

12/9 WOD

WOD (20 min. AMRAP)
5 cleans (135/115/75)  (Rx+,Rx,Rxladies)
10 toes to bar
15 wall ball

12/5 WOD

WOD (10 min.)
30 dbl unders
15 snatches (75/55)

Cash out (3 RNDs)
10 high box jumps
row 1 km

12/4 WOD revisted from 11/19

WOD
400 meter
 then 7 rnds
  15 rows
  10 toes to bar
finish with 400 meter

12/3 WOD

WOD
dead lift (285/245/165) (Rx+/Rx/Rxladies)(10-9...2-1)
handstand push-ups (or push-ups and wall ball) (1-2-.....9-10)

12/2 WOD

WOD (every min. for 20 min.)
5 chest to bar
5 burpees
If you do not make a round go to 4 and then to 3reps if needed.

11/30 WOD Hero Donald M. Marler

WOD
66 dead lift (110/75)
66 box jump
66 KB swings
66 knees to elbow
66 sit-ups
66 pull-ups
66 thrusters (45/33)
66 wall ball
66 burpees
66 dbl unders

11/29 WOD Hero Ronan Kerr

WOD (3 or 4 rnds)
200 m
11 thrusters (135/115/75)  (Rx+/Rx/Rxladies)
200 m
11 push press (same weight)
200 m
11 bench (same weight)

11/28 WOD Thanksgiving Day 9:00am Revisted from 11/22/2012

WOD

(18 min.)
5 turkey pull-ups
5 med ball clean and press
10 sit-ups OOps. We did 15 sit-ups this time.

                   11/22/2012 scores            11/28/2012 scores
Mark S.            226 Rx                              228   Rx
Cindy S.            241 Rx
Brian J.              221 Rx+ (chest to bar)     233   Rx           

11/27 WOD

WOD (22-15-10-5)
Find 1 rep snatch max
then
(5 rnds)
20 snatch (55/55) ADD 20 LBS each RND / Ladies ADD 10 lbs
10 bar facing burpees

I saw a lot of very good improvements on this workout.
The idea of this workout is to push your limit on snatches.
If you are a guy and able to snatch 135 lbs. with proficiency then you need to start with 75 lbs and end with 155lbs.

11/28 Thanksgiving WODs

We will do a WOD Thanksgiving morning at 9:00am if enough participation.

We will do just a 4:30 WOD Friday unless a 5:30 WOD is also needed.

Let me know.  BrianJ

11/26 WOD revisted from 12/13/2012

WOD (18 min.)
5 OH squats (45/33)
10 rows
14 floor wipers
1 turk get-up (3 burpee penalty if bar its foor)

11/25 Fran (Monday)

 WOD (21-15-9)
thrusters (95/65)
pull-ups

GET ON THE BOARD!!

Cash-out
at slower pace (21-15-9)
thrusters (lighter or heavier depending on your level)
rows
rope pull-ups

11/23 WOD Sat. Gallant

WOD (Hero Taylor Gallant)
one mile with med ball (20/15)
60 burpee pull-ups (start here with 40 burpee pull-ups for lite version)
800 meter with med. ball
30 burpee pull-ups
400 meter with med. ball
15 burpee pull-ups

This one will be forwarded to another Sat.

11/22 WOD 11.1

WOD (10 min.)
30 dbl unders
15 snatch (75/55)

Cash Out
repeat above with (45/33) for snatch

11/21 WOD

WOD
push press (8-8-6-6-4-4)

then
balance buster

11/20 WOD

WOD (30 min. AMRAP)
5/5/5 med ball push-ups
7 ring jumps
100 meter

11/19 WOD 2013 Masters Final

WOD
10 dead lift  (275/185)
20 pull-ups
30 box jumps
40 KB swings (55/35)
50 dbl unders
40 Kb swings
30 box jumps
20 pull-ups
10 dead lift

11/18 WOD

WOD
27 thrusters (95/75/55) (Rx+/Rx/Rxladies)
4 rope climbs (Rx+ = no legs)
21 thrusters
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

11/16 WOD

WOD

Deck of cards

11/15 WOD

WOD ( 5 rnds)
1 min. plank


5 dead lift (275/205) or heavier
400 meter 

or do a WOD  you missed for the week.

11/14 WOD

 

WOD
box jump max

then 18 min. AMRAP


5 rope inverts
5 dips
20 squats

11/13 WOD

WOD (on the min. for 10 min.)
5 cleans (155/95)
5 toes to bar

11/12 WOD

WOD (1 min. AMRAPs with 1 min. rest between each . Three rnds)
box jump
tire slams
400 meter for time (cold weather => dbl unders)


 Cash out ( 1 min. each. Three rnds.)
sit-ups
hammer swings
bag punch

11/11 WOD

WOD
50 back squats (135/115/95/75) (Rx+/Rx/Rxladies/Rxladylite)
40 pull-ups
30 shoulder to over head (95/85/65/45)
50 front squat (85/75/45/33)
40 pull-ups
30 shoulder to overhead (85/75/55/45)
50 OH squats (65/55/45/33)
40 pull-ups
30 shoulder to OH (65/55/45/33)

We will do this one again soon.  
This was a butt kicker.

11/9 WOD Rankel

WOD (20 min. AMRAP)
6 dead lift (22/155)
7 burpee pull-ups
10 kb swings (55/35)
200 meter

11/8 WOD Total

WOD
Add your scores of
max dead lift
max back squat
max push press

11/7 WOD

WOD

Obstacle

11/6 WOD

WOD
strict pull-ups (10-8-6-4-2)

 then for time
400 meter
     10 or 7 rnds
        7 ab wall ball
        7 burpees
Finish with a 400 meter run

11/5 WOD Matrix 7

WOD (3 rnds)

7 floor to overhead (135/95)
7 cleans
7 dead lift
rest 1 min.

cash out => finish two more rounds of the above at lower pace or weight.

Got new people on the board.  Good job.

11/4 WOD

WOD
Over head squats (3-3-2-2-1-1)

then (4 min.)
5 overhead squats (95/65)
10 dbl unders

3 min. rest
then (4 min.)
5 sumo deadlift high pull (95/65)
5 dips

 3 min. rest
then (4 min.)
10 jumps lunges 
10 V-ups

11/2 WOD

WOD (5 rnds)
10 wall walks
10 toes to bar
20 box jumps (24/20)

11/1 WOD

WOD (4 rnds)
4 dead lift  (285/ 245/185/160 lbs) (Rx+/Rx/Rxladies/Rxladylite)
10 rope  pull-ups
10 rope tricepts
400 meter

10/31 WOD

WOD (5 rnds)
2 mat lengths T. lunges barbell overhead (95/75/55) (Rx+/Rx/Rxladies)
5 man makers
20 dbl unders

10/30 WOD

WOD (15 min.)
400 meter
5 db swings (55/35)
5 burpees
6 db swings
6 burpees
7
7
.
.

10/29 WOD

WOD
3 push jerk  (start at 75/45 and increment 10 lbs each round until failure)
then decrease by 10 lbs until back to start point.

Cash out (3 Rnds)
15 box (max height)
15 med ball sit-ups

200 meter

10/28 WOD

 October is breast cancer awareness month.
Wear pink this week to show your support.


WOD (Rx+= 100 reps each, Rx = 80 reps ea., Rxlite = 60)
100 wall ball
100 chest to bar
100 one leg squats
100 one arm snatch (55/30)

10/25 WOD

WOD
30 snatch (75/45)
30 snatch (135/75)
30 snatch (165/95)

10/24 WOD

WOD
clean max
then 
(20 min. AMRAP)
5 toes to bar
10 push-ups
15 jump lunges

10/23 WOD

WOD (5 rnds)
7 thrusters (95/65)
7 chest to bar
7 box jumps


rest for 3 min.
repeat with (75/45) and with pull-ups

10/22 WOD

WOD (4-4-3-3-2-2)
dead lift

cash out (4 rnds)
tire drag 100 meters
rope climb
5 hand stand push-up

10/21 WOD

WOD

(by Cindy) TBD

10/18 WOD

WOD (5 rnds)
15 wall ball
15 sit-ups
10 ring push-ups
15 undulation

10/17 WOD

WOD (by Cindy)

USMC Oct. Mud Run Results

Mark and I ran with two others (Shane Masterson and Sonny Baker) this past week end in Columbia SC at the USMC Mud Run.

We finished with a time of 1:30:21 over a course of 6 miles and 30 some obstacles.
We finished 235 out of 938 teams.
We finished 164 out of 364 of the all male teams.


We were unable to complete only one obstacle.

It was a lot of fun and a good test of how our training at Xi-fit fits real competition.   Just as with the last Mud Run we participated in, running was the main demanded requirement.   Longer endurance runs should be on the menu for training these events.  

Brian J

10/16 WOD

                                                      Xi-fit at 2013 Oct. USMC Mud Run 


WOD (20-15-10-5)
deadlift (225/165)
bar kickers

Cash Out
Run 1 mile

10/15 WOD

WOD (5 rnds)
10 hanging ring extensions
5 forward rolls
5 backward rolls
5 stots press (45/33)

10/14 WOD

WOD (21-15-9)
thrusters (95/65)
pull-ups

cash out (21-15-9)
thrusters (75/55)
knees to elbo

10/11 WOD

 Do a WOD that you missed during the week or

WOD
Push Jerk (5-5-4-4-3-3)

Cash Out
30 reps floor to over head

10/10 WOD Buddy workout

After the workout you can take a nice peaceful nap inside a tire.

Buddy WOD (15 min. AMRAP)
ring hold / sumo dl high pull (75/55)
or plank/ tire flip and hop through

Rest 3 min.
tire drag races

10/12 No SAT. WOD

At this time there will not be a WOD
this Sat.

We will be gone to the  Mud Run in Columbia this Sat.

10/8 WOD Mud Runner

WOD (5 RNDs) (200 meter after ea. item)
10 wall ball
10 toes to bar
10 dips
10 ring jumps

Note: The original WOD of 5 min. squat clean  press is moved a day forward.

10/9 WOD 11.3 Open

WOD (5 min. AMRAP)
squat clean and jerk (165/110)

Cash Out (3 RNDs)
20 OH squats PVC
rope climb

10/7 WOD

WOD (10 min. AMRAP)
5 push press (115/ 75)
10 dead lift (115/75)
15 box jumps (24/20)

Rest for 3 min.

Repeat with light load (45/33) and with 7 min.

10/5 WOD

WOD  (3 RNDs)
400 meter
21 Kb swings (55/35)
12 pull-ups

10/4 WOD Starfish

WOD (5 cycles)
200 meter
20 db swings (30/20)
15 sit-ups
10 push-ups
5 starfish jumps
rest 1 min.

We got 5 new "best times" on the board.   Good job.   I think it has bee a year since we have done this workout. 

10/3 WOD

 WOD (AMRAP 7 min.)
5 thrusters (95/65)
5 chest to bar
6
6
7
7

rest 3 min.
then repeat above with snatches and bar facing burpees

10/2 WOD

WOD
150 tire slams
or
150 wall ball

10/1 WOD

WOD
weighted ring dips  (5-5-4-4-3-3)


then for time (8 RNDs)
200 meter
25 sit-ups

9/30 WOD

2013 Regional
WOD (4 RNDs)
2 rope climbs
100 ft sprint
4 squat cleans (225/185/135/95) (Rx+/Rx/Rx+ladies/Rxladies)
100 ft sprint

9/28 Sat. WOD Murph

WOD  Murph
1 mile
100 pull-ups
200 push-ups
300 squats
1 mile

Or Smurph
1 mile
50 pull-ups
100 push-ups
150 squats

Join us.   There are 6 empty spots on the board.  You can do this.

9/27 WOD

 

WOD (12 min. AMRAP)
5 large tire flips
10 ft hand stand walking or 10 burpees

9/26 WOD

 

 

 

WOD ( 2013 games masters FINAL)

 

100 dbl unders

100 meter

4 rope climbs

100 meter

30 front squat (135/115/95/85) (Rx+/Rx/Rx+ladies/Rxladies)

100 meter

20 one arm db snatch (65/30)

100 meter

9/25 WOD

WOD (3 or 5 rnds)
30 wall ball
30 box jumps
400 meter

9/24 WOD

WOD
dead lift (Find your max then subtract 20 lbs for next 1 rep.) 
Then decrease by 20 lbs with reps (1-2-3-4-5-6-7-8-9-10)
Decrease by 10 lbs if your dead lift max is less than 250 lbs.

then (50-40-30-20-10)
GHD sit-ups
plank knees to shoulder

9/23 WOD

WOD
400 meter
then 10 rnds
    5 man makers (20x2/10x2)
    5 pull-ups
    15 dbl unders

finish with a 400 meter run

This one was a good one.  "Man makers" maybe should be changed to "Man Breakers".

9/21 WOD Fight Gone Bad

WOD ( one min. AMRAP each) (3 rnds)
wall ball
push press
box jump (24/20)
high pull
bike
rest

9/20 WOD

WOD
clean and jerk max

then
on the min. for 10 min.
4 floor to overhead (135/95)
4 toes to bar

This Sat. WOD / Hike (Cancelled)

Let me know if anyone is interested in doing a hike Sat. for the WOD.

I thought we would go down to the narrows in Green River.

It is beautiful and challenging.

Please advise.

BrianJ

9/20 We will try this another Sat.   Not much participation.

9/19 WOD Obstacle

WOD
TBD

9/18 WOD

WOD
150 wall ball (if you missed Mondays)

Changed due to sore shoulders from yesterdays WOD
WOD (2 rnds)
30 front squats (95/65)
20 box jumps    (30/24)

This one should be called "Jello Legs".

Cash out (3 rnds)
20 undulation
20 hammer swings

9/17 WOD

WOD (on the min. for ten min.)
5 cleans (155/135/95)(Rx+/Rx/Rxladies) Go heavier if you can.  Power. Power.
5 dips or 2 muscle-ups

If you fail to complete a round go to 4 reps each then 3 reps if needed.

9/16 WOD

WOD
150 wall ball

9/15 Sunday Special WOD

There will be a WOD this Sunday at 6:30 pm.   Please arrive at 6:15.  

WOD (5 RNDs)
8 snatch (95/65)
7 pull-ups
10 sit-ups
100 meter

9/13 and 9/14 WOD

WOD by Cindy

9/12 (Thurs.) WOD The Don

WOD
66 deadlifts (110/75)
66 box jump
66 kb swings (55/35)
66 knees to elbow
66 sit-ups
66 pull-ups
66 thrusters (45/33)
66 wall ball
66 burpees
66 double unders

9/11 WOD Griff or AMRAP

WOD
for time
Run
800 meters
400 backwards
800 meters
400 meters backwards

Or 18 min. AMRAP
1 mat length T. lunges (45/33) over head
3 inverts
3 wall walks

9/10 WOD

WOD

weighted pull-ups (7-7-5-5-3-3). Post loads

then for time (3 or 5 RNDs)
400 meter
7 overhead Squats (95/65)
8 sumo high pulls (95/65)

9/9 WOD

WOD (5 Rnds)
15 push press (115/75)
10 box jumps (30/24)

9/6 and 9/7 WOD

Cindy will be your trainer for these two days.

9/5 WOD

WOD (20 min. AMRAP)
100 meter
rope climb
8 med ball passes

9/4 WOD

WOD  (21-18-15-12-9-6-3-3-6-9-12-15-18-21)
Kb swings (60/35)
sit-ups
push-ups

8/3 WOD

WOD
front or back squat max

then ( on the min. for 10 min.)
5 front squats (GHAP)(Rx 135/95)
5 dips

reduce to 4 reps each if not completed in a min.

8/2 Labor Day 9:30 WOD

Cindy will run a 9:30 am WOD Monday.   I do not plan on opening in the evening.
Have a fun and safe Labor Day.

BrianJ

8/31 Closed

8/30 WOD

WOD (2 x 8 min. AMRAPs)
5 dips
6 one arm snatch (60/30)
9 box jumps

Rest 2 min.

5 ring push-ups (changed to ring jumps)
6 push press (95/65)
9 dbl unders

8/29 WOD

WOD (10 rnds)
5 turkey pull-ups
10 ft HS walk/ 3 wall walks
20 squats

8/28 WOD

WOD (3 rnds)
400 m
21 db swings (55/30)
12 pull-ups

then for cash out

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

8/27 WOD

WOD (21-18-12-9-9-12-18-21)
deadlift (225/160 Rx+) (185/115 Rx)
burpees

This WOD broke just about all of us.   No one did Rx+.    I reserve the 225 dead lifts for the Fronings of the world.  

8/26 WOD Falkel

WOD (25 min. AMRAP)
8 handstand push-ups/ scale = 6 tire + 6 suspended push-ups
8 box jumps (30/24)
1 rope climb

8/24 WOD Sat.

WOD (AMRAP 2 min.)
5 snatch (115/75)
5 burpees

rest for 60 sec. repeat for 5 rnds

8/23 WOD

WOD (5 rnds)
10 med ball clean and press
10 chest to bar pull-ups
100 meter
 walk plank with med ball

8/22 WOD

WOD
1 rep clean (start with (95/55) and increase 10 lbs until failure.   Complete one each min.)

then
 ( AMRAP 7 min.)
4 thrusters(95/65)
4 toes to bar
8 thrusters
8 toes to bar
12
12
16
16
.
.

8/21 WOD

WOD
400 meter
then 10 rnds
    10 ab wall ball
    10 good mornings (45/33)

finish will a 400 meter run

8/20 WOD Matrix 7

WOD (3 RNDs)
7 Floor to OH (135/95)
7 cleans
7 deadlift
60 sec rest

8/19 WOD Rock the 80s

WOD
snatch max (if you missed Friday)

then for time
80 pull-ups
80 box jumps
80 tire slams
80 dbl unders

Beer City Beat Down Oct 12

A 1-day, team-only outdoor competition in Asheville, NC (Beer City USA). Each team is guaranteed 4 WODS over the course of the day, at spacious Carrier Park on the French Broad River. Rx and Scaled divisions. Teams can be all-male, all-female or 2 male/2 female. Visit Asheville during peak foliage season and come catch your Beatdown! "Like" our event page on Facebook to get latest updates and info about the Beatdown. www.facebook.com/beercitybeatdown

 

cost $160 per team.
check in 7:30 am
start 9:00 am

 

 

 

8/17 WOD

WOD (7 RNDs)
10 box jumps with med. ball (20/15)
10 wall ball on stabo mat
10 push-ups (nose to med. ball)
100 meter run with med. ball
1 handstand

8/16 WOD

WOD
snatch max
then

( AMRAP 15 min.)
5     dips
10   box jumps
15   sit-ups

8/15 WOD

WOD (7 RNDs)
4 dead lift (225/155)
4 large tire flips
over wall
under barbells
rope climb

8/14 WOD

WOD (3 RNDs)
40 sit-ups
30 wall ball
20 pull-ups

8/13 WOD

WOD  (100 meter for each item - 2  RNDs)
fireman carry your buddy
tire carry (2 x 20, 2 x 30)
log carry
sack carry
med ball carry
run and finish with 15 push-ups
rest for 2 min.

8/12 WOD

Skills
Pick one item (hand stand push-ups, pull-ups, dbl unders) that you can not do and accomplish two reps.  

WOD ( On the min. for 10 min.)
4  floor to overhead (135/95)
4  toes to bar

We did this not too long ago with 5 reps each but no one got Rx.  

Cash out (3 Rnds)
20 hammer swings
200 meter

8/8 WOD Fight gone bad

WOD (1 min. each / 3 rnds)
wallball
push press or tire slams
box jump
sumo deadlift high pull
bike
rest

8/7 WOD

WOD ( 8-8-8-8-8-8)
Push press ( 8 reps each set without leaving shoulders)

Cash out (3 rnds)
50 dble unders
15 box jumps

8/6 WOD Tues

WOD (AMRAP 20 min.)
5 pull-ups
10 push-ups
15 squats

8/5 WOD

WOD (3 RNDs)
2 rope climbs
20 thrusters (95/65)
400 meter run
rest 2 min.

8/3 WOD

WOD 15-12-9-6-36-9-12-15 (200 meter run after each RND.)
burpees
wallball
toes to bar

8/2 WOD

WOD
20 cleans (135/95)
1 mile run
30 pull-ups

Cash Out
15 large tire flips

8/1 WOD Thurs.

WOD
100 dbl unders
100 meter run
30 front squat (135/95)
100 meter
100 meter farmer carry (30/20) dbs (60/40 Rx+)
20 db snatch (60/40)
100 meter run

7/31 WOD

WOD
clean and jerk max
then
3 reps clean and jerk on min. for 10 min.

No one did this one last week.

7/30 WOD Tues.

WOD
30 handstand push-ups
3 sled pull/push
30 pull-ups

7/29 WOD

WOD
7/26 or 7/27 WOD

7/27 WOD

WOD (4 RNDs)(7 RNDs Rx+)
10 snatch (115)
10 burpee pull-ups
10 toes to bar
200 meter run

7/26 WOD

WOD
clean and jerk max

then
3 clean and jerk on the min. for 8 min. (GHAP)

7/25 WOD

WOD (21-15-9)
deadlift (275/ 205)
box jump (30/24)

Age 45-50  best in world
       men     women
1st   4:54      3:27
10th  5:06     4:39

7/24 WOD

WOD
tabata each item with 1 min. rest between each
row
squat
pull-up
push-up
sit-up

The games finals have started.    Go to games.crossfit.com.

7/23 WOD

WOD (3 rnds) (95/65)
6 deadlift
6 front squats
6 sumo dl high pull
6 back squats
6 push jerks

7/22 WOD Sitting Karen

 

WOD (2 RNDs)
50 wall ball
25 GHD sit-ups

7/20 WOD Sat. Regionals 6

WOD
100 dbl unders
50 handstand push-ups
40 toes to bar
30 shoulder to OH (160/135/95) (Rx+/Rx/Rxladies)
3 mat lengths T. lunges (160/135/95)

7/19 WOD Friday

WOD
OH squat ladderr
Start at (45/33) and go up 10 lbs. no slower every min. until failure.  Record top load.

7/18 WOD

WOD
bench (5-5-4-4-3-3)
record loads

then for time (2 rnds)
15 large tire burpees
30 tire slams

7/17 WOD

WOD
each one for time.
100 meter
200 meter
400 meter

then (5 rnds) not for time
5 handstand push-ups ( record total good reps) ( work on this)
5 bar muscle ups or chest to bar or pull-ups

7/16 WOD

WOD
50 doubl unders
2 rope climb
50 dead lift (135/95)
50 wall ball
50 box jumps
50 floor wipers
50 med ball clean and press
2 rope climbs
50 double unders

7/15 WOD

WOD (on the min. for 10 min.)
5 cleans (135/95)
5 dips

if you miss a rep on a round go to 4 reps each

Cash out (3 rnds)
10 ab wall ball
10 good mornings (45/33)

7/13 WOD

WOD (6 RNDs)
10 floor to overhead (95/65)
10 burpees
10 toes to bar
200 meter

7/12 WOD

WOD

Snatch (1-1-1-1-1)

List your 5 top loads

7/11 WOD

WOD (20 min. AMrAP)
7 front squat (95/65)
7 rope tricepts
7 rope pull-ups
100 meter

7/10 WOD Wednesday

7/9 WOD

WOD (21-15-9)
dead lift (225/160)
burpees
sit-ups
400 meter

7/6 and 7/8 WOD

WOD  (every min. for 10 min)
5 floor to over head (135/95)
5 toes to bar

No one got Rx on this one.  
If you are unable to make a round you should drop to

4 floor to OH
4 toes to bar

7/5 WOD

WOD (5 RNDs)
2 short mat length T. Lunges (75/55)
4 short mat length bear crawl

Ransom  11:20  Rx
Brian J.    10:30
Abbie

7/4 WOD

WOD (15 AMrAP)
5 pull-ups
2 turkish get-ups (30/20)
15 sit-ups

7/3 WOD Push Nancy

WOD (5 cycles)
400 meter
7    push press (use same load as OH squats)
8  OH squats (95/65)

July 4th Schedule

I will have one workout at 5:00 pm if I have enough interest (at least 3 people) on July 4th (Thurs.)
Please let me know if are interested.

7/2 WOD

WOD

Dead Lift Max

then

100 pull-ups for time

Cash out (3 rnds)
20 undulation
20 hammer swings
20 squats

                  DL        Pull-ups
Cindy L.    185
Ransom      305        13:55  Rx
B. Mel       165         
Daniel         na            30:00  Rx
Brian J.       405          6:22    Rx
Marco        405          11:30   Rx
L. Mel        

7/1 WOD

WOD ( 4 min. AMRAP  and 1 min. rest after each set)

400 meter
DB swings (30/20)

400
burpee pull-up

400
push-ups

400
wall ball

               DB swings     burpee Pullups      push-ups         wallball
Mark            84                   19                     50                   43   Rx
Brian J          75                    20                     55                  35    Rx
Ransom         67                   16                     35                   29    Rx
Cindy S.        79                    13                     46                   29   Rx
Cindy L.
Chris              88                   20                     40                    23   Rx
Kyle
Daniel

6/29 WOD Sat.

WOD (15 min. AMRAP)
5 renegade rows
5 floor to overhead  dbs(30/20)
10 renegade row
10 floor to overhead dbs
15
15
20
.
.

6/28 WOD

WOD
push-press (5-5-4-4-3-3)

Cash Out
drop load by about 20% and repeat above

Ransom  145/145/145/145/145/145
Brian J.  185/185/185/185/185/185
Daniel    95/115/115/115/115/115

6/27 WOD

WOD (5 RNDS) (start a RND every three min.or give 30 sec. rest)(time each RND)
15 wall ball (20/15)
100 meter
15 box jumps (24/20)
                

                      Total cycles added ( doe not include rest time)
Ransom         12:36
Cindy L.         12:43
Cindy S.         11:53  Rx
Chris             11:23    Rx
Daniel           14:40    Rx
Mark S.        8:58      Rx

6/26 WOD

WOD (15 min. AMRAP)(23 reps/rnd)
3 chest to bar
5 dips
15 dbl unders

Chris
Daniel
Brian  J      358    Rx  15 min.
Marco        233

6/25 WOD

The down side of hard boxes.   The tire box jumps are good to have.

WOD (5 RNDS)
5 dead lift (275/185)
25 sit-ups

Cindy S.   5:08  Rx 
Cindy L.
Melvin        7:38  Rx
Dawn
Connie     
Ransom      8:56  Rx
Marco        4:56   Rx   Sorry Cindy
Brian J.       4:56   Rx   Sorry Cindy
Chris            6:51  Rx
Daniel
Mark           5:35

6/24 WOD Good Year

WOD (21-15-9)
thrusters (95/65)
tire slams (30/20)
knees to elbow

Kyle 
Cindy L.
Cindy S.
Ransom
Connie
Melvin
Marco  14:00  Rx
Destinee 
Brian J.   9:52  Rx

Cash Out (3 rnds)
20 undulation
20 box jumps (go as high as possible)

Get on the board.

6/22 WOD SAT 9:00 am

WOD (2 RNDS) (200 meter run after each item.)
25 wall ball
25 box jumps
25 floor to overhead (95/65)
25 dead lifts (95/65)
25 toes to bar

B. Mel    2 RNDs
L. Mel     2 RNDs
Cindy S. 1 RND
Chris    1 RND
Ransom  43:09  Rx
Brian J.   1 RND
Mark S.    29:37 Rx
Marco     2 RNDs

This was  a big one.  May put it on the board.   Those that did 2 RNDS, hats off to you.

6/21 WOD

WOD
10 floor to overhead on the min. for 8 min. (record load)

Cash Out (3 RNDS)
200
20 ab wallball

6/20 WOD

Chris broke the record on a front squat work out.

WOD (4 rnds)
2 rope climbs
100 ft sprint
4 squat cleans (150/ 95)
100 ft sprint

6/19 WOD

WOD
400 meter
then 8 rnds
8 bench (135/75)
8 pull-ups

finish 400 meter run

Marco    17:53 Rx
Brian J.    15:45  Rx
Ransom    20:35  Rx
Cindy S.
Cindy L.

6/18 WOD

WOD (21-18-15-12-9-6-3)
front squat   (155/95)Rx
GHD sit-up

Abbie
Cindy L.
Ransom
Chris
Connie
Marco

 

6/17 WOD

WOD
6/15 WOD for those who missed it
burpees
snatches

WOD change from 4:00 to 5:00 pm weekly

Next week, I will start to come in at 4:00 instead of 3:30.   
Eventually, I would like to get every one into just two time slots (5:00 and 6:00 pm) during the week.
Sat. will remain at 9:00 am.

Brian J.

6/15 WOD

WOD (17 min. AMRAP)
40 burpees
30 snatch (75/55)
30 burpees
30 snatch (95/65)
20 burpees
30 snatch (115/75)
10 burpees
30 snatch (135/95)

Mark S. 157  Rx
Brian J.   139  Rx
Abbie       130  Rx
Cindy L.  
Chris  E.    122  Rx
Ransom     117   Rx
Cindy S.
B. Mel    125 Rx
L. Mel
Connie

6/14 WOD Helen

WOD (3 rnds)
400 meter
21 db swings/kb swings (55/35)
12 pull-ups

Cash out
30 dead lift (225/160)

Brian  J.          9:04 Rx  previous 9:30 
Abbie              13:08
Ransom           13:11  Rx
Cindy S.          13:11   Rx

6/13 WOD

WOD  (3 rnds)
70 wall ball (15/10)
50 dbl unders
1 min. rest

Mark S.    21:36  Rx
Cindy S.   15:08  Rx
Ransom    20:23  Rx
Abbie      
B. Mel      23:00  Rx?
L. Mel
Chris       
Marco
Connie    
Brian J.       16:28  Rx

6/12 WOD Open 5:00 pm to 7:00 only

WOD (4 RNDS)
2 rope  climbs
100 ft sprint
4 squat cleans (225/135)Rx+ (150/95)Rx
100 ft sprint

6/11 WOD Nancy

WOD (5 RNDS)
400 meter
15 OH squats (95/65)

6/10 WOD

WOD
3 squat clean thursters on the min. for 5 min. (135/95) or heavier.
then

(15 min. AMRAP)
5 burpee pull-ups
10 squats
15 sit-ups

                     SQT lbs.          AMRAP
Cindy S.        75                       243 Rx
Brian J.          150                     264  Rx
Ransom          135                    221   Rx
Abbie             75                      185
B. Mel             75                     213  Rx
L. Mel            45                      165 
Mark               NA                    alt. WOD
Marco             135                     245  Rx

6/8 WOD

WOD
50 double unders
30 push press (95/65)
50 ab wall ball
30 kb swings (55/35)
50 box jumps
30 snatch (95/65)

Mark   
Brian        17:31   Rx
Marco      20:46   Rx

B. Mel      20:27  Rx
Marco      21:36   Rx
Melvin       24:48
Connie       25:16
Cindy S.     16:30    Rx
Ransom      20:58   Rx

6/7 WOD

WOD
20 front grip strict pull-ups
10 thrusters (95/65)
20 alt. grip pull-ups
10 thrusters
20 kipping pull-ups
10 thrusters

6/6 WOD

WOD (start with 1 rep and increase by 1 every 1.5 min. until failure)
deadlift (225/160)
box (24/20)
toes to bar

                  Rnds     +   reps
Cindy S.      7                20
Abbie          7                 22
Cindy L.      8
Marco          8
Eddy            8
Oscar           8
Mark           9   alt WOD

2013 Mud Run Results

Xi-fit placed in 19th overall out some 350 teams and 9th in the Coed.  We did pretty good for our first ever Mud Run.   We also did well considering we did not do any specific training for it.    Below would be a good training WOD.  Basically, a lot more running than we normally do.  

200 meter run between each item (3 rnds)

2 mat lengths bear crawl
rope climb
10 wall ball
10 pull-ups
10 push-press
10 sumo high pulls
10 box jumps
over the wall and through big tire

Wednesday Hour Change 5 and 6 pm WOD

Wednesdays are not very busy so I will condense WOD times to 5 and 6 pm only.

6/5 WOD Murph Junior

WOD
1 mile for time (do your best here)
rest for 3 min.
then for time
50 pull-ups
100 push-ups
150 squats
1 mile

          mile1 time
Mark    5:49
Brian     6:55
Marco   7:16       Rx  (Mark did the last mile.) 
Connie
Abbie alt WOD

6/4 WOD

WOD (8 min. AMRAP)
5 cleans (135/95)
5 dips
10 cleans
10 dips
15 ...
15..
...

Chris            85  Rx
Cindy  S.    
Cindy L.     
Brian J.         94 Rx
Marco          55   Rx
Connie        
Abbie

6/3 WOD

WOD (10 RNDS for time)
200 meter
15 wallball/ rows (alternate)

Chris        21:17  Rx
Cindy L.  
B. Mel      21:08 Rx
L. Mel     
Marco     19:02  Rx
Oscar       17:46  Rx
Mark       mod WOD
Brian         17:10 Rx  

6/1 WOD "Fight Gone Bad"

WOD (3 rnds) (1 min. AMRAP each item)
wallball
sumo dl high pull
box jumps
push press
bike
rest

Connie
Marco   239

5/31 WOD Catch Up

Do a WOD that you missed this week.

5/30 WOD

WOD (AMRAP 15 min.)
3 large tire flips
3 inverts

                   Rounds + reps
Cindy S.       14                     Rx
Ransom        12                      Rx
Chris             ?                        Rx
Marco           11 +4                Rx
Oskar           12                       Rx
L. Mel                         
B. Mel                    
Eddy             ?                     Rx
Connie         
Brian J.          14+3               Rx
Abbie           
Cindy L.        
      

5/29 WOD

WOD ( start with 1 on the min. and increase by one each min. until failure)
floor to overhead (135/95)

Colby     5 @  135
Ransom  6 @  135
Marco    7 @ 135

5/28 WOD

WOD (21-18-15-12-9-6-3)
sumo high pull (95/65)
floor wipers

Cash Out (2 rnds)
50 dbl unders
25 squats

Cindy S.    10:17  Rx
Abbie        11:37  Rx
Cindy  L.    13:19
Ransom      13:42  Rx
Mark          alt  WOD
Colby         9:55   rx
Melony      11:19   Rx
Mel
Brian          8:10  Rx
Marco        9:27   Rx
Connie

5/24 WOD

WOD
max dead lift

then for time
30 burpee pull-ups
30 dips

Or just 30 purpee muscle-ups

Memorial Day WOD at 9:00 am only

For memorial day we will do one workout at 9:00 am.

We will do a fallen hero WOD.

David Blake McLenden
(2 rnds)
2 mat lengths T. lunges (35/25)
30 box jump
20 wall ball
10 handstand push-ups

Cash Out
tire flip race

Chris E.
Abbie
Connie
Destinee
Cindy S.
Mark

5/23 WOD

WOD (4 RNDs)
25 undulation
25 bag punch
25 squats
25 bag kick (alternate legs)
25 hammer swings
200 meter run

5/22 WOD

Congradulations to Melony.  She earned a T-shirt by doing 4 pull-ups in a row.

WOD (5 rnds/ 30 sec each item)
Max pull-ups unbroken
Rest
Max thrusters (95/65) unboken
Rest

5/21 WOD Take a Walk

WOD
400 meter
50 burpees
40 db swings (40/30)
30 suspended push-ups
20 knees to elbow
10 wall walks
400 meter

Chris        22:00 Rx
Cindy S.   
Abbie     
Ransom    29:15  Rx
Melvin
Oskar        20:00  Rx
Destinee 
Edy
Colby
Brian  J.      17:27  Rx
Marco         24:50  Rx
Connie

Due to the easy wall walks at the end I name this workout  "Take a Walk".  This one goes on the board.

5/20 WOD

Work on muscle-ups skills.
bar swinging
max height on chest to bar
dips
open and closing hips drill

WOD (21-15-9)
deadlift (275/185)
box jump

                                  lbs for the rnd
Cindy S.    11:25    (185-165-165)
Cindy L.     12:35   (115-115-115)
Ransom      14:50   (255-235-235)
Colby        6:59      (245-245-245)
Marco       8:12      (275-275-275) 

5/18 WOD



WOD  (5 rnds)

5 handstand push
10 pistols
15 push-ups

5/17 WOD

WOD
Max snatch
or Max clean and jerk

the for time
400 meter
     ten RNDS of 10 toes to bar
                  and   10 hug a twinkie
400 meter

Cindy S.   
Abbie
Ransom  28:12  Rx
Cindy L.
Deb
Donna
Brian         17:13  Rx
Oskar
Marco       17:54  Rx

5/16 WOD

WOD
dead lift (21-15-9) (225/160)
50 meter log overhead run
50 meter  log travel lunges

Cash Out 3 RNDs
12 suspended push-ups
10 rope pull-ups

Cindy S.   10:30 Rx
Mel  
Chris       12:28  Rx
Melony
Colby       9:40  Rx
Marco      13:00  Rx

5/15 WOD

WOD (3 RNDS)
50 wall ball
4 mat lengths bear crawl

5/14 WOD

WOD
5 floor to overhead on the min. for 12 min. (135/95)

Ransom  5 rounds at 135 and finish with 115
Cindy S.   2 rounds at 95 and finish with 75
Abbie      65
Cindy L.   60/45
Oskar      115
Eddy        75
Marco      135
Courtney   45/22
Mark         8 rnds at 135 finish with 115
Brian J.    145 minus one rep
Connie      60 minus one rep

On this one you should pick a weight that you can not quite finish with or you miss a few reps to maximize effort.

5/13 WOD Jackie

WOD
5 OH squats on the min. for 5 min.

then for time
100 rows
50  thrusters (45/33)
30 pull-ups

Colby          9:05  Rx
Cindy S.       9:30  Rx
Cindy L.      
Ransom       11:22  Rx
Abbie
Mark
Courtney
Connie
Marco
Melony
Mel
Brian

5/11 WOD

WOD  (10 RNDs)
100 meter
8 floor to overhead (115/75)
5 pull-ups

Mark   14:29   Rx
Cindy S   17:04 
Marco      17:47
Brian        15:33  Rx
Oskar      17:09

5/10 WOD

WOD (3 rnds)
30 undulation
30 hammer swings
30 bag punch
30 rows
3 large tire flips

5/9 WOD

Fast twitch vrs. slow twitch muscles =>   Fast twitch muscles burn considerable more energy in less time and can lead to gain in muscle mass that can help trigger weight loss, lower blood pressure, and improve strength.  During high intensity excercises that require quick powerful moverments, fast twitch muscles are ingaged before slow twitch muscles.

WOD

5 front squats on the min. for 6 min. (80% of body weight or 80% of max)

then

(15 min. AMRAP)

10 tire slams

run around building, over wall, and under barbells

8 kneess to elbow

Eddy      8:38  Rx
Oskar    8:29  Rx
Colby    
Marco    9:03  Rx
Chris      6:25   Rx
Ransom   8:44  Rx
Cindy S.   9:13  Rx
Cindy L.     ?      Rx 
Abbie

5/8 WOD

WOD for time
5 rope climbs
50 wall ball
50 dbl unders
50 toes to bar
50 dead lift (135/95)

Cash out (3 rnds)
20 bag punches
20 undulation

Mark S.     14:58   Rxlite knotted rope
Marco         25:53  Rx
Melony
Colby
Brian J
Cindy S    13:48  Rx
Lisa
Ransom
Justin

5/7 WOD Frelen

Word of the Day = > Power
Power is the rate that work is done.  Power = (force x distance)/time
In other words, it takes power and not just strength to quickly do a workout.

WOD (21-15-9)
400 meter
thrusters
pull-ups

Cash Out  = 10 large tire flips

Chris    10:33  Rx #2 on the board
Cindy S.  
Cindy L.
Destinee
Abbie
Connie

5/6 WOD

WOD(word of the day) = integrity
Integrity is the inner sense of "wholeness" deriving from qualities such as honesty and consistency of character.  As such, one may judge that others "have integrity" to the extent that they act according to the values, beliefs, and principles they claim to hold.

WOD  (3 rnds)
20 cleans (95/65)
10 dips

Cash Out  (3 rnds)
8 rope tricepts
20 sit-ups

Abbie
Cindy L.
Mark         4:55  Rx
Marco        7:35  Rx
Melony      
Connie     
Brian J       5:28  Rx  (120 lbs)

5/4 Sat. Buddy WOD

WOD
50 tire flip and hop through (buddy 1)
barbell held overhead (buddy 2)
run 200 meters after every 10 flips

One member holds barbell overhead while the other flips the tire.  Buddies run together for 200 meters.

5/3 WOD 2012 Games Masters Chipper

WOD
10  dead lift (275/195/ 135) (Rx+/Rx/RxLadies)
20  pull-ups
30 box jumps(24/20)
40 kettle bell swings (55/35)
50 dble unders
40 kettle bell swings
30 box jumps
20 pull-ups
10 deadlift

Abbie 
Cindy L
Brian J.
Marco     18:30  Rx
Connie
Chris        15:38  Rx
Cindy  S.  

5/2 WOD

WOD
3 push press 80% max  on the min. for 5 min.
rest 2 min.
then for time

(7 RNDS)
7 push press (95/65)
7 pull-ups
7 sit-ups

Cash Out (3 rnds)
1 m in. plank
200 meter

Chris   8:10 Rx
Jim
Cindy    10:47  Rx
Ransom  10:21  Rx
Deb
Lisa
Edy
Oskar
Mark     7:53  Mod
Marco
Connie   10:18

5/1 WOD

WOD
30 burpees
30 floor press (115/75)
20 burpees
20 cleans (115/75)
10 burpees
10 floor to overhead (115/75)

4/30 WOD Kelly

WOD (3 or 5 cycles)
400  meter
30 box
30 wall ball

Cindy S.     35:42  Rx    5 rnds
Ransom      33:56   Rx 5 rnds
Cindy L.
Abbie
Justin
Marco

4/29 WOD Spartan 300

WOD
25 pull-ups
50 deadlift (135/95)
50 push-ups
50 box jumps
50 floor wipers
50 clean and press (med ball)
25 pull-ups

Colby      20:31  Rx
Cindy S.  21:28 Rx
Ransom    29:28  RRansom
Cindy L.  
Abbie    
Melvin
Jackie
Connie
Marco              Rx  

4/27 WOD

WOD (6 RNDS)
10 squat clean thrusters (95/65)
100 meter

4/26 WOD

WOD  (12 min. AMRAP)
5 sumo dl high pull (75/65)
5 wall ball
10 sumo
10 wall ball
15 sumo
15 wall ball
20 sumo
20 wall ball
and so on.

Abbie
Cindy L.
Cindy S.    192  Rx
Ransom     177   RRansom
Chris           205  Rx
Colby         210   Rx
Melony       177   Rx
Stacey        135
Mark          187   Rx

4/25 WOD Angie

Warm
Clean max

WOD
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Ransom    37:16   RRansom
Cindy S.    38:28  Rx
Connie
Melvin
Jackie
Destinee
Colby      29:20  Rx
Cortney
Mark
Edy
Marco    24:57  Rx

4/24 WOD

WOD (10 min. AMRAP)
5     push press (95/65)
10   dead lifts (95/65)
15   box jumps

Cash Out
20 tire or RR tie flips

4/23 WOD Helen

WOD (3 CYCLES)
400  m
21 db swings (60/40)
12 pull-ups

Cash out (3 rnds)
8 rope tricepts
15 hammer swings
15 sit-ups

Cindy L
Cindy S.   11:46 Rx
Abbie 
Justin
Melony  
Edy
Connie
Jackie
Marco     9:48  Rx #2 spot on the board.