Month: February 2012

Let The Games Begin

 WOD 2/23/12 Press 5-5-5-5-5   Sled Pull x 3 Rest 2-3 minutes between each effort, increase load each effort. From far wall to far wall.   AMRAP in 5 minutes: 5 Wall Ball 20/14 5 KB Swings 55/35 (refer to 12/6/11 to compare old scores)   Starting February 27 we will be moving the Noon …

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Friday Eve

WOD 2-23-12 Max Medball Cleans In 90 Seconds 3 Rounds For Time: 10 Front Squat (175/120) 10 Burpees 10 Chest to Bar Pullups Cashout: 25 Barbell Pushups Don’t forget to check out our new App. It is available on the iPhone App Store and the Droid Market for .99 cents! Just search “xFit Global” and …

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Emoji

 WOD 2/22/12 3 Rounds: 10 Deadlift (225/155) 10 Burpees 3 Rounds: 10 Overhead Squats (95/65) 200m Run 3 Rounds: 10 Kettlebell Swings (55/35) 30 Double Unders   No rest between the three WODs.   Starting February 27 we will be moving the Noon class to 11:30am. Also, there is a box in the middle room …

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Upper 90

 WOD 2/21/12 Push Jerk – Work up to a heavy single   21-15-9 Front Squat (135/95) Pull-Ups   Starting February 27 we will be moving the Noon class to 11:30am. Also, there is a box in the middle room labeled “Free Stuff” with misc sweaters, shirts, flip flops. Go through it and take your things. …

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Nice swag

WOD 2-21-12 Back Squat 5-5-5-3-3 For Time: 21-15-9 DB Thrusters (45/30) Burpees Box Jumps (24/20) Just a few reminders: T-shirts are in and they are $20 each. Get yours now because they will sell out fast! Water bottles should be in next week sometime. Don’t forget to show up to each class a few minutes …

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Jemima

 WOD 2/20/12 Back Squat – Find your 3 rep max   5 Rounds: 20 Push Ups 20 Sit Ups 20 Double Unders   Starting February 27 we will be moving the Noon class to 11:30am. Also, there is a box in the middle room labeled “Free Stuff” with misc sweaters, shirts, flip flops. Go through …

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3…2…1…

Breaking things in. WOD 2-20-12 Pullup Skill Work: 5 mins Pullups: 2 sets of 10 Toes to Bar: 2 sets of 10 For time: 200M Run 2o Pullups 20 Situps 20 Wall Ball 20 KB Swings 200M Run Be sure to check out our video “Building a gym for time” at http://www.facebook.com/video/video.php?v=10151290232350268&saved T-shirts will be …

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NSS

 WOD 2/17/12 3 x 200m Row Sprint – Rest 2-3 minutes between efforts   21-15-9 Thrusters 95/65 Kettlebell Swings 70/55 Push-Ups   Starting February 27 we will be moving the Noon class to 11:30am. Also, there is a box in the middle room labeled “Free Stuff” with misc sweaters, shirts, flip flops. Go through it …

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