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.
Xi-Fit
Tuesday, December 31, 2013
Monday, December 30, 2013
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)
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.
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.
Thursday, December 26, 2013
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)
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)
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