XWOD: Max Speed
Tabata Sprints
2 sets of 8 rounds of 20 sec sprint, 10 sec rest
RSS:
Tabatas!
SL Squat Thrusts
Donkey Kicks
SL Hops for Distance
Moving Plank
Location:Town Center Park
RunFit – March 29, 2012
March 28, 2012 | Posted by lkoller | Comments OffRunFit – March 27, 2012
March 26, 2012 | Posted by lkoller | Comments OffXWOD: Metabolic Circuit
20 minute AMRAP:
400m run
5 Burpees
10 Roll Back Sit up to Stand
15 Air Squats
Location:Town Center Park
RunFit – March 22, 2012
March 21, 2012 | Posted by lkoller | Comments OffXWOD: Hill Power
12x 30 second Hill Repeats
2 minute walk down recoveries
RSS:
6 rounds – 6 reps each:
Jump Switch Lunges
Single Leg Dips
High Step ups
SL Triceps Push ups
Location:Suwanee Main Street, by the Caboose.
RunFit – March 20, 2012
March 19, 2012 | Posted by lkoller | Comments OffXWOD: Stamina Challenge
4x 5 minute intervals
2 minute recoveries
RSS:
4 rounds – 45 second intervals
SL Front Plank R/L
SL Bridge R/L
Side Plank R/L
Location:Main Street by the Caboose
RunFit – March 15, 2012
March 14, 2012 | Posted by lkoller | Comments OffXWOD: Push Intervals
10x 200m sprints
2 minute recoveries between efforts
RSS:
10,8,6,4,2 reps for time:
Donkey Kicks R/L
Pistol Squats R/L
Butt Ups R/L
Single Leg Hops R/L
Location:No Excuses Gym
RunFit – March 13, 2012
March 12, 2012 | Posted by lkoller | Comments OffXWOD: Time Trial
4x 400m
2 minute rest between Trials
RSS:
5 rounds for time: 10 reps each:
Alternating Surfer Squats
Inchworm Walkouts
Alternating Forward Lunges
Push ups with rotation
Location:Suwanee Main Street, by the Caboose.
RunFit – March 8, 2012
March 7, 2012 | Posted by lkoller | Comments OffXWOD: Push Intervals
8x 1 minute run; 1 min easy jog
RSS:
2x 1 minute Holds:
Front Plank
Superman Lift
Bottom of Squat
Reverse Plank
Location:Town Center Park
RunFit – March 6, 2012
March 5, 2012 | Posted by lkoller | Comments OffXWOD: Stamina Challenge
6x 400m w/ 1:00 recoveries
RSS:
6 rounds:
10 Donkey Kicks
10 Pistol Squats (5 each side)
10 Lunge Steps
Location:Main Street
RunFit – March 1, 2012
February 29, 2012 | Posted by lkoller | Comments OffXWOD: Hill Power
12 100m Hill Repeats
RSS:
6 minute AMRAP:
6 Single Leg Inchworm Walk outs
6 Scoop Push ups
6 Air Squats
Location:Main Street
RunFit – February 28, 2012
February 27, 2012 | Posted by lkoller | Comments OffXWOD: Max Speed
12x (50m sprint, 45 sec rest)
RSS:
7 minute AMRAP:
Burpees
Location:Town Center Park
RunFit – February 21, 2012
February 20, 2012 | Posted by lkoller | Comments OffXWOD: Stamina Challenge
6x 400m with 1:00 recovery
RSS: Tabata
Donkey Kicks (or Handstand Holds)
Med Ball Jump Lunge Twist
Atomic Sit ups
Location:No Excuses Gym
RunFit – February 16, 2012
February 15, 2012 | Posted by lkoller | Comments OffHappy Birthday Angela
(a day early!)
XWOD: Fancy 42 in Year ’12
42 Box Jumps (24/20)
42 Jumping Pull ups
42 KB Swings (35/25)
42 Walking Lunges
42 Sit ups
42 Push Ups
42 Back Extensions
42 Wall Ball (20/14)
42 Burpees
42 SL Squats
42 Double Unders
42 calorie Row
Location:No Excuses Gym
RunFit – February 14, 2012
February 13, 2012 | Posted by lkoller | Comments OffHappy Valentine’s Day
XWOD: Stamina Challenge
6x 400m with 1:00 recovery
RSS: Tabata
Donkey Kicks (or Handstand Holds)
Med Ball Jump Lunge Twist
Atomic Sit ups
Location:No Excuses Gym
RunFit – February 9, 2012
February 8, 2012 | Posted by lkoller | Comments OffXWOD: CrossFit
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
Location:No Excuses Gym
RunFit – February 7, 2012
February 6, 2012 | Posted by lkoller | Comments OffXWOD: Push Intervals
2 mile run – 2 minutes fast, 1 minute easy (goal: total time)
RSS:
5 rounds: 40 seconds each, 1 minute rest between rounds
Clapping Push ups
X-Body Lifts
Mountain Climbers
Location:Suwanee Main Street, by the Caboose
