Extreme – April 5-8, 2011
There will be no XWOD classes this week. Classes will resume April 11th with a 6:00 pm class replacing the 11:30 am class on Tuesdays and Thursdays. We look forward to the comings months of training, and getting ready for lots of races – like the Blimpie Road Race & CrossFit Challenge and Peachtree Road […]
Extreme – March 29 & 30, 2011
Dynamic Warm-up (DWU) XWOD: 1-Mile Time Trial – on flat, straight course or loop Rain Option: Trade days with the next XWOD in the sequence or substitute rower RSS: 2 x 6-min AMRAP – 12 reps/exercise Alt Side Pull Lunges Butt-up Push-ups Alt Forward Lunges Alt Surfer Squats Beached Whales Stretch Routine: Hold each for […]
Extreme – March 24 & 25, 2011
Dynamic Warm-up (DWU) XWOD: Timed Station Interval Circuit w/Strength – (game day) Rain Option: Can be set up inside RSS: Sprint to each station – 20 min AMRAP 8 Side Box Step Overs 8 Elevated Push-ups 8 Low Box Jumps w/Explosive Push-off 8 Butt-ups w/Feet on Box 8 Alt Tap Downs Standing on Box 8 […]
Extreme – March 22 & 23, 2011
Dynamic Warm-up (DWU) XWOD: 1-Mile Run – 30sec sprint /30sec stop, repeat – record time (or intervals) Rain Option: rotate through 30 sec of each for 20 min (20 rounds) Fast Jump Rope, Rower, Step-ups RSS: 3 Rounds – 30 sec of each side per exercise – Do both sides each round Triceps Push-ups on […]
Extreme – March 17 & 18, 2011
Dynamic Warm-up (DWU) RSS:– BEFORE SPRINTS – 10 sec on, 30 sec rest – 4 Rounds Fast Squat Thrusts SL Hops for Distance on Right SL Hops for Distance on Left Fast Tuck Jumps XWOD: 12 x 15 sec Max Speed Sprints w/walk back recovery (record distance) Rain Option: Double Under Jump Rope, SL Hops, […]
Extreme – March 15 & 16, 2011
Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – Alternate 40sec run out & 40sec run back w/RSS exercise set Rain Option: Rower, Jump Rope, or Fast Walking Lunges RSS: 40sec of each exercise per set X Body Lifts Alt Surfer Squats Alt Push-ups w/Rotation Jump Switch Lunges Full Sit-up to Stand Stretch Routine: Hold each for […]
Extreme – March 10 & 11, 2011
Dynamic Warm-up (DWU) XWOD: 3-5 reps x Long Hill Repeats w/jog down recovery Rain Option: Fast Step-ups – 6 Rounds of 90 sec all-out/90 sec Walk Recovery Use weight or vest to scale up, but don’t sacrifice speed. RSS: Tabata Plank Holds – 20sec on, 10 sec rest – 8 rounds per exercise! Front Plank […]
Extreme – March 8 & 9, 2011
Dynamic Warm-up (DWU) XWOD: 3 x Stamina Intervals – 3 min fast / 2 min easy jog – record total distance covered Rain Option: Rower – 3 x all-out for 3 min/ 2 min easy row Go for same distance (or more) on every sprint. RSS: 10 min AMRAP – 6 reps per exercise Scoop […]
Extreme – March 3 & 4, 2011
Dynamic Warm-up (DWU) XWOD: 8 x Push Intervals – 1 min fast run / 1 min easy jog – cover same distance on fast runs Rain Option: Jump Rope, SL Hops, Mtn Climbers, Tuck Jumps, or Run in Place RSS: 2 Rounds – 1 min exercise, 1 min rest – count total reps Jumping Pull-ups […]
Extreme – March 1 & 2, 2011
Dynamic Warm-up (DWU) XWOD: 2 x 800 Meter Time Trial on NoExcuses course – 4 laps (200m each) – log best time Rain Option: Trade days with the next XWOD in the sequence or substitute rower RSS: 4 Rounds (30sec each) Alt Sides each round –– count total reps Squat Thrust w/1 Leg SL Inchworm […]