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