Warm Up (30 sec ea. - 2 cycles)
jog
butt kickers
mummies
heisman
heisman three step
Work Out - 1 min ea.
Undulation
two arm alternating
body side to side
inners
outers
slammers
1 min rest
elbow plank
jump rope
side plank (30 sec ea side)
wall ball
hammer swings
2 min rest
40 push-ups on dumbells
20 pull-ups
100 sit-ups
Xi-Fit
Monday, August 22, 2011
Friday, August 19, 2011
Closed this Sat. 8/20
We will be closing early this Friday at 5:00 and we will not be open Sat.
See everyone Monday.
Also, we now have competition events for time.
For each event first place = 3 points, second = 2, and third = 1.
Person with the most total points wins an X-fit t-shirt.
All times must be in by Aug. 28. As many attemps as you like until due date.
400 meter run
The hill
10 railroad tie flips
2 laps obstacle course
See everyone Monday.
Also, we now have competition events for time.
For each event first place = 3 points, second = 2, and third = 1.
Person with the most total points wins an X-fit t-shirt.
All times must be in by Aug. 28. As many attemps as you like until due date.
400 meter run
The hill
10 railroad tie flips
2 laps obstacle course
WOD 8/18 & 8/19
Warm up
15 air squats
1 min undulation
1 min jump rope
10 burpees
400 meter
Work Out - AMRAP 20 min
8 power jacks
8 ring jumps with tricept push
8 close grip pull ups
8 bar kickers (low to high)
8 double unders
15 air squats
1 min undulation
1 min jump rope
10 burpees
400 meter
Work Out - AMRAP 20 min
8 power jacks
8 ring jumps with tricept push
8 close grip pull ups
8 bar kickers (low to high)
8 double unders
Monday, August 15, 2011
8/15 WOD
Warm Up
20 small tire flips
1 undulation
10 clean squat and push press (45/20 lb)
Work Out - 3 cycles for time
12-10-8 clean and front squat and push press (3/4 body weight)
25 box jump
25 bosu Ab wall ball
2 rope climbs
20 small tire flips
1 undulation
10 clean squat and push press (45/20 lb)
Work Out - 3 cycles for time
12-10-8 clean and front squat and push press (3/4 body weight)
25 box jump
25 bosu Ab wall ball
2 rope climbs
WOD 8/13 (Freight Train)
Warm Up - 2 cycles
15 bosu band squats
400 meter run
10 burpees
Work Out - AMRAP - 25 min
10 burpee pull ups
10 explosions (undulation)
10 ring jumps
8 knees to elbow
12 clean and press (45 lb bar)
15 bosu band squats
400 meter run
10 burpees
Work Out - AMRAP - 25 min
10 burpee pull ups
10 explosions (undulation)
10 ring jumps
8 knees to elbow
12 clean and press (45 lb bar)
Thursday, August 11, 2011
8/11 WOD (Spartan 300)
Warm up - 30 sec each - 2 cycles
jog
heisman
heisman 3 step
butt kicks
mummies
high knees
Work Out - for time - complete each before going to another
25 pull ups
50 deadlifts (135/75 lbs)
50 push-ups
50 box jumps
50 floor wipers
50 clean and press (45/30 lbs)
25 pull-ups
Will 42:30
Mike 30:06
jog
heisman
heisman 3 step
butt kicks
mummies
high knees
Work Out - for time - complete each before going to another
25 pull ups
50 deadlifts (135/75 lbs)
50 push-ups
50 box jumps
50 floor wipers
50 clean and press (45/30 lbs)
25 pull-ups
Will 42:30
Mike 30:06
8/10 WOD (The Fiveash)
Warm Up - 2 cycles
15 band squats on bosu
1 min. jump rope
1 min. undulation
Work Out
1 hill run
20 push-ups at top of hill
20 sit-ups at top
20 twist lunges with med. ball
10 tire hoppers on monster tire
10 tire flips
2 over the wall
1 hill run
1 min. side plank ea. side
10 bar kickers ( low to high)
1 hill run
15 band squats on bosu
1 min. jump rope
1 min. undulation
Work Out
1 hill run
20 push-ups at top of hill
20 sit-ups at top
20 twist lunges with med. ball
10 tire hoppers on monster tire
10 tire flips
2 over the wall
1 hill run
1 min. side plank ea. side
10 bar kickers ( low to high)
1 hill run
Subscribe to:
Posts (Atom)