CrossFit Obsession | XFO

Saturday!

Brendan — Sat, 22 Oct 2011 10:06:37 +0000

WOD

800m Run
21 Thrusters
600m Run
21 Thrusters
400m Run
21 Thrusters
200m Run
21 Thrusters

Friday

Brendan — Fri, 21 Oct 2011 03:26:09 +0000

WOD

5 Rounds For Time:
10 Front Squats
15 Push-Ups
20 GHD Sit-Ups
185/115

Thursday!

Brendan — Thu, 20 Oct 2011 07:45:29 +0000

WOD

3 rounds for time:

400m run
12 deadlifts
21 box jumps

My Favorite Girl

Brendan — Wed, 19 Oct 2011 08:42:22 +0000

WOD

5k Row

Tuesday

Brendan — Tue, 18 Oct 2011 12:42:04 +0000

WOD

30 Back Squats
200m Sprint
30 Burpees

Rest 5 Min

5 Rounds NFT:
10 Ring Dips
10 Elevated Ring Rows

Good News/Bad News

Brendan — Mon, 17 Oct 2011 07:16:56 +0000

The good news is I am coming back to Virginia Beach tomorrow afternoon and will be able to run the normal class schedule from there on out. I am also bringing in a couple of great new trainers to offer the gym some good variety and awesome new training styles. Be ready for some fun and phenomenal training to come your way. I am excited to lead the gym a great direction! You all deserve the best and I am really looking forward to taking you all into the exciting future for XFO!

The Bad News is my flight doesn’t get me into town until 3pm so I will only be able to have the gym open tomorrow for the evening classes.

I am really sorry about this but once I am back you will have me at the gym giving you the absolute best, all day everyday! When I am not at the gym you will have a lineup of amazing new talent running the show. I assure you that you are all going to be pumped with what I have coming your way.

Come Tuesday class schedule will be in full throttle with no issues. But just so we are clear, tomorrow the classes are going to be held at 5PM and 6PM only.

WOD

“GRACE”

30 Clean & Jerks
135/95

If you are unable to make the evening classes and you don’t have access to the proper equipment for this WOD, I want you running sprints for your at home workout.

At Home WOD

3 Rounds:
200m Sprint
rest the same time as the sprint
400m Sprint
rest the same time as the sprint
600m Sprint
rest the same time as the sprint
800m Sprint
rest the same time as the sprint

Sunday!

Brendan — Sun, 16 Oct 2011 04:20:57 +0000

WOD

3 Rounds For Time Of:

5 Rope Climbs
Burpee Broad Jump to the GHD’s
25 GHD Sit-Ups
Burpee Broad Jump back to the Ropes
25 Sumo Deadlift High Pulls

*rope climbs are RX’d starting from a seated position and completed legless

*burpee broad jumps must land softly into a deep squat

*sumo deadlift high pulls are 95/65lbs

Saturday!

Brendan — Sat, 15 Oct 2011 09:57:36 +0000

WOD

4 Rounds For Time Of:

800m Run
30 KBS
30 Burpees

Lot’s of Open Gym Today!

Brendan — Fri, 14 Oct 2011 04:17:18 +0000

There will be a 530am and a 5pm class today. Other than that the gym will be left open the entire day for an open gym type format so you all can come in and do the WOD with your friends!!

WOD

1k Row
“Cindy”
1k Row

For all of you that don’t know but should:
Cindy is AMRAP in 20 min of… 5 Pull-ups, 10 Push-Ups, 15 Squats .

Your Score is your total row time between the two. Subtract 10 seconds for every round of Cindy competed.

Thursday 8am, 12pm, 5pm, 6pm

Brendan — Thu, 13 Oct 2011 02:38:44 +0000

Thank you for being so understanding with these temporary changes to the schedule. I will be back very soon to fill in all the gaps. In the meantime, I really hope the hours we are open are allowing you all to get your training in. Brandon Rhodes will be leading the 8am and the Noon Classes tomorrow!!!

WOD

5 Rounds For Time Of:

20 Calories on the C2
20 Wall Ball Shots
20 Sumo Deadlift High Pulls
20 Burpees
20 Kettlebell Swings

20/14# med ball
115/75# high pulls
24/16kg kettlebell