About That Time Again

Xi XiaNewsLeave a Comment

3-18-2010 A1. Tucked front Lever pullups (advanced) 4 x 2-5 or Strict Ring Rows 4 x 3-5(beginner); rest 90 sec If doing ring rows, choose a difficult angle only allowing 3-5 reps. A2. Thruster 4 x 1; rest 90 sec (work quickly to a heavy single) + “Fran” 21-15-9 rep rounds for time: Thrusters 95/65lb Pullups Post load and time … Read More

Hoist

Xi XiaNewsLeave a Comment

3-17-2010 Don’t forget to RSVP if you are coming to the anniversary party this Saturday! Thanks Mike for pushing my who’s who’s comments past Cheema’s 🙂 Post weights and rounds to comments 1) Hang Power Snatch 10×1; rest 90 sec 2) AMRAP in 8 min? 10/10 One Arm DB Hang Power Snatch (20% BW) 10 V-Ups Mobility: 1-2 rounds: Pullover … Read More

Who’s Who: Xi Xia!

adminMember ProfilesLeave a Comment

WOD 3/17/2010 Don’t forget to RSVP if you are coming to the anniversary party this Saturday! Teams of 3. Only one partner goes at a time 5 Rounds each: Row 250m Push jerk x 7 135/95 lb. rest while partners go. If uneven teams, rest 2 x as long as it took you + 10 rounds: B) L-sit compression drill … Read More

Karen, Level 1, When?!

Xi XiaNewsLeave a Comment

3-16-2009 5:30 and 6:30 evening classes are full tonight. WooHoo! You better show up if you are on the list 🙂 9:15 AM, Hope you enjoyed “Helen”! A1) KB Swings 5 x 20; rest 90 sec A2) Knees to Elbows 5 x 20; rest 90 sec Use the heaviest KB that you can do 20 reps with. B) Farmer’s Walk … Read More