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.