Whew!! So we had a long one tonight. Wanted to make them work hard before the weekend!! They did and now they deserve a break after tonight.
10 rounds
5 power cleans (135/75)
10 toes to bar
15 box jumps
Friday, January 21, 2011
Thursday, January 20, 2011
1/20/11 with TylerT
We had a sweet little workout tonight that really made them break a sweat!!
6 rounds for time:
8 handstand pushups
10 dead lifts 135#
12 lateral jumps (over the bar)
14 wall balls
6 rounds for time:
8 handstand pushups
10 dead lifts 135#
12 lateral jumps (over the bar)
14 wall balls
Wednesday, January 19, 2011
Adrian's Wednesday morning W.O.D
We had a good wakeup call this morning for a couple members:
100ft Bear Crawl
20 Air Squats
20 Jumping Pull Ups
6 Rounds for time
100ft Bear Crawl
20 Air Squats
20 Jumping Pull Ups
6 Rounds for time
Tuesday, January 18, 2011
tuesday night class with tim harris
killer class tonight. 3 lucky athletets showed up to complete tonights workout.
at your own pace:
50 GHD crunches
50 GHD hip extensions
jump rope double practice
As fast as possible:
C2 Row 1000 meters
every 15 pulls do 7 burpees
this is a killer cardio workout. especially after GHD's. lungs burn, heart races. love a daily workout high.
at your own pace:
50 GHD crunches
50 GHD hip extensions
jump rope double practice
As fast as possible:
C2 Row 1000 meters
every 15 pulls do 7 burpees
this is a killer cardio workout. especially after GHD's. lungs burn, heart races. love a daily workout high.
Monday, January 17, 2011
Tyler T
It was way too pretty outside today to stay inside, so we got to run for the first time today.
3 Rounds for time of:
run 400 meters
21 kettle bell swings 53#
12 pull ups
3 Rounds for time of:
run 400 meters
21 kettle bell swings 53#
12 pull ups
What is XFIT?
XFIT classes are taught by Crossfit Certified Instructors and use Crossfit methods to take your fitness to the next level. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
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