Up skiing today. See you Monday. Warm Up: Warmy 3 rds. of 25 jumping jacks 25 squats 25 DU’s Xfit WOD: 10 rounds of: 20 lunges (10 each leg) 10 push up’s 30 sit up’s Post results to comments.
2/19/14
Warm Up Warmy 3×3 OHS (45/35, or lighter) work on depth and mid-line bar positioning. Pause at bottom for 2-3 seconds Bottom position squat test – see if you can hold bottom position for 2 minutes. Xfit WOD: It was Michelle’s B-day on Monday so let’s celebrate with a typical Michelle request… 30 minute AMRAP […]
2/17/14
Warm Up: Warmy 3×8 RDL’s (95/55) Work in 5 bupree broad jumps between RDL sets 1×20 back squat (95/55) Xfit WOD: AMRAP 15 9 Deadlift, 155/95 lb. 12 Pushups 15 Box jumps 24/20″ Post results to comments.
2/14/14
Warm Up: Warmy 3 rds. of 25 jumping jacks 5 burpees 10 mountain climbers (5/side) Xfit WOD: “Lovers’ Spat” Max set of Dips in one minute one minute rest Max DU’s in one minute one minute rest Max set of Push ups in one minute one minute rest Max set of Sit ups in one […]
2/12/14
Warm Up: Warmy 3×5 power snatch (75,95,105/45,55,65) in between sets perform 5 OHS (bar only or lighter – body pump bar). This movement is to help open up the shoulders and to start to get familiar with the lift. Xfit WOD: 3 rounds for time of: 5 power snatches, 95/55 15 wall ball shots, 20/14 […]
