Work out (2 rounds/cycles)
1 hill
10 front squat (135, 65)
10 shoulder to overhead / jerk press (135,65)
10 ring jumps with ab crunch
10 ring dips or 15 rope tricepts
20 double unders
Anthony 25:00
Derrek 25:50
Bill 26:20
Brittany 26:00
Beth 27:00
Xi-Fit
Tuesday, October 11, 2011
10/7 to 10/10 WOD (Bosu Ball Buster)
Workout (all performed on bosu and with med ball)
20 squats
20 clean and press
20 wall ball
8/8/8 med ball push-ups (touch nose to ball at center rep)
10 med ball flies
10/10 courtse
60 sec rest
Actual workout time = 30 min.
20 squats
20 clean and press
20 wall ball
8/8/8 med ball push-ups (touch nose to ball at center rep)
10 med ball flies
10/10 courtse
60 sec rest
Actual workout time = 30 min.
Thursday, October 6, 2011
10/6 WOD
Work Out
Push Press (5,5,3,3,3)
then for time
1 sled push (80 ft)(90,40 lbs with sled)
1 rope climb
8 monster hops (up-in-out)
200 meter run
1 rope climb
8 monster tire hops
200 meter
1 rope climb
8 monster tire hops
4 buddy saves
Will (115,12:10)
Randy S. (95, 12:50) He saved the tree buddy. Bonus points.
Mike S. (140, 8:20)
Shannon ( 16:20)
Anthony (175, 12:51)
Bill (175, 9:47)
Push Press (5,5,3,3,3)
then for time
1 sled push (80 ft)(90,40 lbs with sled)
1 rope climb
8 monster hops (up-in-out)
200 meter run
1 rope climb
8 monster tire hops
200 meter
1 rope climb
8 monster tire hops
4 buddy saves
Will (115,12:10)
Randy S. (95, 12:50) He saved the tree buddy. Bonus points.
Mike S. (140, 8:20)
Shannon ( 16:20)
Anthony (175, 12:51)
Bill (175, 9:47)
10/5 WOD
Warm - 2 cycles
1 min jump rope
15 ER shoulder with band
15 air squats (butt to ball)
Workout - AMRAP for each item for the min. listed - count total cum reps - cont. clock
1 burpees
2 pull-ups
3 thrusters
4 farmers
5 10-push ups 10-sit ups
6 sumo high pull
Shannon 141
Mike S. 141.5
Derrek 152
Dusty 155
Anthony 147
Caroline 130
1 min jump rope
15 ER shoulder with band
15 air squats (butt to ball)
Workout - AMRAP for each item for the min. listed - count total cum reps - cont. clock
1 burpees
2 pull-ups
3 thrusters
4 farmers
5 10-push ups 10-sit ups
6 sumo high pull
Shannon 141
Mike S. 141.5
Derrek 152
Dusty 155
Anthony 147
Caroline 130
Tuesday, October 4, 2011
Closed this Fri. at 12:00 and Sat. 10/8
Members,
I am going to a tennis tournament this coming weekend. We must close by 12:00 on Friday and be closed on Sat. ; however, let us know if you want to do a workout on Sat. morning or Fri. afternnoon and we can arrange for you to have access to the gym.
Or you can simply do the outdoor workout that will be posted on the door. Be prepared to "save the buddy".
BrianJ
I am going to a tennis tournament this coming weekend. We must close by 12:00 on Friday and be closed on Sat. ; however, let us know if you want to do a workout on Sat. morning or Fri. afternnoon and we can arrange for you to have access to the gym.
Or you can simply do the outdoor workout that will be posted on the door. Be prepared to "save the buddy".
BrianJ
Monday, October 3, 2011
10/4 WOD (Freight Train)
Warm
15 bosu band squats
400 meter jog
30 sec undulation
10 burpees
Work Out (AMRAP 22 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 jog
30 sec undulation
10 burpees
Work Out (AMRAP 22 min)
10 burpee pull-ups
10 explosions (undulation)
10 ring jumps
8 knees to elbow
12 clean and press (45 lb bar)
10/1 to 10/3 WOD
Warm
20 air squats with overhead band
1 hill
practice overhead squat
Work out
21 OH squat (bar only )
21 chest to bar
3 tire drag
15 OH squat (bar)
15 chest to bar
2 tire drag
9 OH squat (bar)
9 chest to bar
1 tire drag
Will 30:40
Brett 20:00
Anthony 12:40
20 air squats with overhead band
1 hill
practice overhead squat
Work out
21 OH squat (bar only )
21 chest to bar
3 tire drag
15 OH squat (bar)
15 chest to bar
2 tire drag
9 OH squat (bar)
9 chest to bar
1 tire drag
Will 30:40
Brett 20:00
Anthony 12:40
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