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