Warm up; 100 free 100 kick 100 free Xfit WOD; 10x’s 100 free 10x’s 100 free with fins Post time to comments.
08/15/2011
Warm up; 20 push ups 20 supermans 20 broad jumps 5 min row Xfit WOD; Neil’s friend Cindy – AMRAP in 20 minutes. 5 hand release push up’s 10 box jumps (24″ / 20″) 15 squats Post rounds to comments.
08/12/2011
Warm up; Xfit WOD; Three rounds for time of: Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Squats Run 100 meters 50 Hollow Rocks Post time to comments.
08/03/2011
Warm up; 10 minutes of OHS, push press, front squat with bar only. Xfit WOD; “6-Pack of AMRAP” 6 Minute AMRAP – 6 Lunges holding 45lbs/25lbs / 18 Sit-Ups 5 Minute AMRAP – 5 Push Press / 15 Air Squats 4 Minute AMRAP – 4 Power Clean / 12 DU’s 3 Minute AMRAP – 3 […]
08/02/2011
Warm up; 100m free then, 25 underwater, 25 back, 100 pull with fins, Xfit swim WOD; 8 rounds for time, with fins, 100 meters kick 25 meters swim, no breath 100 meters pull 25 meters swim, no breath One minute rest between 100s: Post time to comments.
