Who’s Who: Aumie

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Don’t forget about the Crossfit Total this Friday and Saturday. Find your max on the squat, press, and deadlift. WOD 8/25/2010 Row 2000m. Every 2 minutes, you must stop to do 7 burpees. Athletes go in heats. While waiting, perform in any order: 30 GHD situps 35 Back Extensions 40 sec L-sits 45 sec total wall handstand Cool Down Standing … Read More

It’s On Like Donkey Kong

Xi XiaNews15 Comments

8-24-2010 A. Hang Power Snatch + OH Squat: 5 x 1+2, rest 2 min. 80% effort. Keep speed quick and technique good over load! B. Back Squat: 5 x 2 @ 50% 1RM, 10X0 tempo. One set every minute. + 3 rounds: 10 Pullup+Toes to bar (1 pullup +1 T2B= 1 rep) 15 Clap Pushups Mobility: Prone scorpion: Pick the … Read More

Indian Gymnastics?

Xi XiaNews14 Comments

8-23-2010 Today’s WOD is a good one from the main site. No excuses, we’ll see you here! Oliver started a few weeks ago after On Ramp and every WOD, he goes after it like it was his last, no matter how long it takes. Awesome effort on “Elizabeth” on Saturday! I walked into the gym this morning and Steph shared … Read More

Jump and Run

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Don’t forget about the Benchmark WOD tomorrow WOD 8/20 A. Deadlift: 6 x 1 @ 85% 1RM @ 20X1. One rep on the minute. B. Deadlift: AMRAP in 90 sec. Use 65% of 1RM. + For time: Run 800m 50 Box Jumps 30″”/24″” Run 800m 90/90 hip stretch 3/3 Mtn Climber Twists 5/5 Shinbox switches If you have not heard … Read More