Jan 1, 2011

Happy New Year!!!!!!!!!!!!!!!!!!

WOD

400m row
50 press
400m run
50 squats
400m row
50 pushups
400m run
50 pullups

I went to Brandt Fitness and martial Arts this morning, this was his WOD for today.


Session Only Today!
Video: Rack Jerk
15 min of Behind the Neck Rack Jerk Practice (go heavy or go light!)

WOD:Max rounds in 15 min:
3 Forward Rolls
10 HSPU
30 Double-Unders

Dec 27, 2010

I hope everyone had a wonderful Christmas especially the kids. Now that it's over and the New Year is upon, it's time to get back to some Xfitin.

Strength workout before work:

5x8

Bench

WOD

7 rds

14 back ext

7 lunges

7 elevated pushups

7 pullups

7 pushups

7 lunges

You must wear a vest or add weight for every movement

Dec 17, 2010

1 mile run

6 rds

25 pushups

15 riding squats

25 situps

15 box jumps

1 mile run

Dec 16, 2010

WOD
5 rds
6 forward/backward lunges
12 presses
12 curls
12 pushups

Dec 15, 2010

WOD
45 squats
45 bench
45 pullups

45 squats
45 dips
45 pulls

45 squats
45 thrusters
45 situps

Dec 14, 2010

WOD
5 rds
8 presses 95#
16 squats
16 pushups
8 kbs

8-6-4
ktes
farmers lunge
50 m farmers walk

Dec 10 ,2010

WOD

5k

Strength

8 rds
Bench Work
Back Squats

Dec 9, 2010

Double Daze

5 rds

1 stair

15 hanging clean & jerk

7 rds

7 deadhang pullups

7 lunges

7 elevated pushups

7 back extension

7 ohs

Dec 7, 2010

warm up

cf warmup

WOD
10-40 ladder
ohs
40-10 ladder
pushups

10-40 ladder
dips
40-10 ladder
sit ups

Dec 6, 2010

Wod

5 rds

5 hanging clean jerks
7 pulls
9 pushups
11 squats

Strength

5x5 presses

WOD

Minute Man

Do each movement for a minute, with a minute break after the last movement.

5 rds

Situps

Back extensions

Pushups

Pullups squats