12/23/2011

By on December 22, 2011 in cross fit

The challenge is right around the corner, click the goose challenge button to the right to sign up. Warm Up: Tabata run — speed 8, incline 8 Xfit WOD: “12 Days of Christmas” 1 wall climber 2 Thrusters – 75lbs/45lbs 3 Wall Ball – 20lbs/14lbs – 10’/9′ target 4 Box Jumps – 30″/24″ (step up […]

Share
Read full story • Comments { 11 }

12/22/2011

By on December 21, 2011 in cross fit

Rest Day. Friday’s WOD will be big so if you decide to do something go easy.

Share
Read full story • Comments { 0 }

12/21/2011

By on December 20, 2011 in cross fit

Getting closer to the challenge make sure to register. This WOD is intended to help increase your wall ball rep total for fight gone bad. If you can do 150 wall balls under 10 minutes you should be able to do 30-40 wall ball reps per round during FGB. Also, Scott and I will review […]

Share
Read full story • Comments { 3 }

12/20/2011

By on December 19, 2011 in cross fit

Warm up: 5 minute row Take 2-3 minutes practicing squats Xfit WOD: “Two Minute Defense” 5 rounds x2 with 2 minute rest between rounds 1 power clean (95#/65#) 3 hang squat cleans (95#/65#) 2 jerks (95#/65#) sprint wall-to-wall, or about 200M Post time to comments.

Share
Read full story • Comments { 3 }

12/19/2011

By on December 18, 2011 in cross fit

The challenge is about 2 weeks away so make sure to sign up and let your friends and family know about it. The next 4-5 WOD’s will help you get ready for the individual and team workouts. Warm up: 5 minutes 1/2 gasser 20 hollow rocks 20 supermans Xfit WOD: 3 rounds, 1 minute at […]

Share
Read full story • Comments { 8 }