WOD 101009...:::100 pull-ups, 50 RDL's, 50 hanging knee tucks:::....

WOD 100909...:::5 rounds of speed rope 2 minutes, lunges 40yds, 20 push-ups:::...

FIT Class WOD 09.15.09

5 rounds of 5 rep max


Deadlift


Bench Press


Bent Barbell Row


After each round run 400m

FIT Class WOD 09.10.09

21-18-15-12-9-6-3


Split Jerk, Box Jumps, Med Ball Wood chops, Chin-ups

FIT class WOD 09.03.09

Jumping Jacks for 1 minute


Max reps bench press


Max reps pullups (modify with body pulls)


As many rounds in 20 minutes as you can

FIT class WOD 09.01.09

5-Barbell Thrusters


7-Hang Power Clean


10-Sumo High Pull


Run 400m


As many rounds in 20 minutes as you can.

FIT Class WOD 08.27.09

20 Push ups


20 Back Extensions


30 Russian Twists


Run 400m


6 rounds

FIT Class WOD 08.25.09

Walking lunges 40yds between each set of:


21-18-15-13-9-6 Pull ups


21-18-15-13-9-6 Sit ups

Reno XFit Boot Camp!

Begins August 31, 2009

Days & Times:
Monday & Fridays 9:00-10:00a
Mondays 6:30-7:30p

Where:
Rancho San Rafael Regional Park
1595 North Sierra St.
Reno, NV 89503

Cost:
$6.00 per class

Additional Days & Times to come in October!


Email to request specific days & times

FIT class WOD 08.18.09

10-9-8-7-6-5-4-3-2-1 reps


dead lift 1x body weight


bench 1/2 body weight


clean 1/2 body weight