Xfit – Crossfit Sierra Nevada

Today’s Workout (8/26/10)

Willie Kahl — Fri, 03 Sep 2010 22:13:55 +0000

1) CSN Warm-Up

2) Work up to Max Olympic Deadlift 3x
Seal Split HUG between sets

3) Patagonia Switch Back (Timed)

4) (For Time)
21 Deadlift @55% Max(post load)
21 Pull-Ups
1 Tire Drag (50M Forward/50M Backward)
15 Deadlift @65% Max(post load)
15 Pull-Ups
1 Tire Drag (50M Forward/50M Backward)
9 Deadlift @75% Max
9 Pull-Ups
1 Tire Drag(50M/50M)

Today’s Workout (8/25/10)

Willie Kahl — Fri, 03 Sep 2010 20:50:34 +0000

1) 3 Rounds (Timed)
20 Plyo Ball Slam
25 Cal AD
60 Mat Jump

2) Work Up to 3x Max KB 1 Arm
Shoulder Press (post load)
10 KB Swings
1 Pistol Squat(Ea. leg) Between sets
then Increase weight

3) 21, 15, 9
Wall Ball
Hand Stand Push-ups
Standing Parallel MB Toss(Ea. side)

Todays Workout (8/24/10)

Willie Kahl — Thu, 02 Sep 2010 17:26:11 +0000

1) 500M Row (Timed)

2) 30-25-20-15-10 (Timed)
Burpee
Box Jump 24′
GH Back Extension

3) Max Push-Up 2 min.
Max Sit-Up 2 min.

Today’s Workout (8/23/10)

Willie Kahl — Mon, 30 Aug 2010 21:17:28 +0000

1) Patagonia Switch Back (Timed)

2) “Fran” (Timed)
21, 15, 9
Thruster M:95 F:65
Pull-Ups

3) 3 Rounds (Timed)
2 Mat Push
20 KTE
10 Sandbag Fireman clean (Ea. Shoulder)
100M Run (50m Forward/50M Backward)

Today’s Workout (8/22/10)

Willie Kahl — Mon, 30 Aug 2010 21:13:49 +0000

1) 3 Rounds (Timed)
400M Run
20 Box Jumps
20 GH Sit-Ups

2) 3 Rounds (Timed)
20 KB Sumo Squat HP M:24kg F:20kg
20 Wall Ball Shot
500M Row

Today’s Workout (8/21/10)

Willie Kahl — Mon, 30 Aug 2010 20:53:48 +0000

1) Patagonia Switch Back (Timed)

2) 3 Rounds (Timed)
10 KB Tukish Get-Ups
10 DB Gladiators
2 Mat Push
50 Mat Jumps

2) 3 Rounds
Barbell Complex
6 Bent over Row, 6 Deadlift, 6 Front Squat,
6 Push Press, 6 Back Squat, 6 Push-ups

3) 2 Rounds
50 Wt. Sit-Ups
40 V-Ups
30 Bananas
20 Swimmer Abs

Today’s Workout (8/20/10)

Willie Kahl — Mon, 30 Aug 2010 15:23:58 +0000

1) 2 Rounds (Timed)
400M Run
15 Plyo Ball Slam
15 Half Moon Ball Slam
8 Ring Dips

2) Work up to Max 3x Olympic Deadlift
3-3-3-3-3-3 (Post Load)
Instep Lunge Between Sets

3) “Timed” Diane with AD/Row
25 Cal. Airdyne
21 Deadlift 80-85% Max(Post Load)
21 Handstand Push-Up
500M Row
15 Deadlift 80-85% Max(Post Load)
15 Handstand Push-Up
25 Cal. Airdyne
9 Deadlift 80-85% Max
9 Handstand Push-Up

4) 100 SL Sit-Ups

Today’s Workout (8/19/10)

Willie Kahl — Tue, 24 Aug 2010 02:53:28 +0000

“Filthy Fifty” (Timed)
50 Box Jump
50 Pull-Ups
50 KB Swings M:24kg F:16kg
50 Walking Lunges
50 KTE
50 Push Press M:45 F:20
50 Back Extension
50 Wall Ball Shots
50 Burpees
50 Double Unders

Today’s Workout (8/18/10)

Willie Kahl — Tue, 24 Aug 2010 02:14:01 +0000

1) 3 Rounds (Timed)
2 Rope Climb
8 Hang Clean M:95 F:65
16 Double Unders

2) 5 Rounds (Timed)
4 L-Pull-Ups
30 Whip Smash
4 Sand Bag Clean M:65 F:40
2 40M Sandbag Run (20M Forward/20M Backward)Ea. Shoulder

3) 3 Rounds
Parallette Pike Hold 4x 10 Sec
H-Bar Hanging Lever Raise 6x 4 count
Seal Split HUG (Ea. Side)

Todays Wokout (8/17/10)

Willie Kahl — Tue, 24 Aug 2010 01:42:51 +0000

1) CSN Warm-Up

2) 2 Rounds (Timed)
800M Run
20 Frog Jumps
10 BB Cauldrin Twist (EA. Side) M:25 F:10
15 BB Push Press M:95 F:65

3) (Timed)
400M Run
25 KB Swing M:28 F:20kg
10 Gladiator M:25 F:15
200M Run
25 KB Swing M:28kg F:20kg
10 Ring Dips
100M Run
25 KB Swing M:28kg F:20kg
10 Natural Glute Push-Up
4x 40 Yard Sprint
25 KB Swing M:28kg F:20kg
10 MB Push-Up Slide

4) 50 MB Reverse Crunch
50 MB V-Sit Side To Side
100 MB Saulo Roll-Out