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