Week One Is In The Books

Xi XiaNews5 Comments

Week One ( technically it went for two weeks because of web issues) of the CrossFit Games are officially in the books. Our team size has grown to 30+ and many of you have gotten a feel for what competitive CrossFit can be like. It is a whole new experience and one that can be quite rewarding and also very … Read More

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Warm Up 1) Run Seq. 2) bar Complex, no snatch/OHS drills 3) Sprint warmup: Down and Back: High Knees Butt Kickers Power Skipping 4) Kneeling Lunge x 10 + 20 sec 5) 5 x 10m buildup runs: one each @ 50%, 60%, 70%, 80%, 90%. Walk back after each run. WOD Teams of 4-5, groups go together: 10 rounds each: … Read More

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Warm Up 1) Jump rope 3 min 2) Shoulder Seq. Wrist series 3) 3 min Wall Walk Practice Mobility 50 steps each: heel, blade, and instep walks Thread-the Needle rolls x 5/5 Spinal Rocks: 40, relaxed. Ginga Lunge x 10 + 10 sec Wrist pushups x 10 WOD 1 mile run @ moderate pace + 5 rounds: 20 Double Unders … Read More

Bon Voyage Chad!

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Warm Up 1) jog buck/bison loop 2) Shoulder seq. 3) 2 rounds: 7 kip swings 7 scap pushups 7 spinal rocks 7 Ginga lunge reaches (no hold) Mobility Scorpion-fest: 4 positions, 5/5 + 20 sec each + Death Stretch x 2 min/side x 2 WOD “Angie” 100 Pullups 100 Pushups 100 Situps 100 Squats It was Chad’s last class yesterday … Read More