Sisterly Love

Xi XiaNews10 Comments

8-19-2010 1) Benchmark WOD this Saturday. 2) Next week Friday, Saturday classes will be dedicated to finding your new squat, press, and deadlift maxes. There will be metcons available as well for those that are not maxing out. Make up the presses if you missed them. Teams of 3; 5 rounds each. 10 wallballs 20/14lb 10 Pullups 10 V-ups – … Read More

Who’s Who: Jason!

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WOD 8/18/2010 A. Press: 6 x 1 @ 85% 1RM @ 20X0. One rep on the minute. B. Push Press: 4 x 2-3 @ 21X1; rest 2-3 min C. Ring Dips: 40m/20w for time (4 min cap) + 3 rounds for time: 10 Burpees 2 Rope Climbs Flexibility/Mobility 4 position prone scorpions; do 30 sec holds ea. side, then 5/5 … Read More

Hand Made

Xi XiaNews8 Comments

8-17-2010 Make up the squats if you missed them. “SQT” Three rounds for time of: 95/65 pound Ground to overhead, 10 reps 200 yard Shuttle sprint, 50 yards there and back twice (Hybrid Athletics demos “SQT” a week ago on the main site) + Complete 40 GHD situps, 50 Back Extensions, and 60 sec cumulative L-sit. You may mix and … Read More

Hawthorne Hustle For Franny

Xi XiaNews17 Comments

8-16-2010 A. Back Squat: 6 x 1 @ 85% 1RM @ 20X0. One rep on the minute. B. DB Split Squat: 3 x 4-6 @ 3010, rest 90 sec b/t legs. Goal=1/3bwt ea. hand. If you’ve already done the 1/3rd BWT, do Barbell Split Squats. (bar on back) Do NOT GO LIGHT on the split squats! Push the weights up … Read More