EFCT 060115

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Ring Dips. Strict ring dip progression: *Set rings so that the bottom is at the bottom […]

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EFCT 053015

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Kettlebell Snatch & Kettlebell Clean 1 RM: Squat Clean (10-8-4-4-4-1-1-1) Metcon (Time) 21-15-9-15-21 Kettlebell Swings Double […]

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EFCT 052915

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Kettlebell Snatch & Kettlebell Clean 5×5: Front Squat (Based on 1RM Clean) + 3 Jerks (5+3-5+3-5+3-5+3-5+3) […]

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EFCT 052815

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Kettlebell Snatch & Kettlebell Clean 5×5: Hang Snatch (5-5-5-5-5) 60%, 70%, 80%, 80%, 70% of 1RM […]

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EFCT 052715

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Kettlebell Snatch & Kettlebell Clean 1 RM: Bench Press (12-12-12-8-4-4-4) *EF 30-200’s (Time) 30 Snatches 200m […]

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EFCT 052615

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Kettlebell Snatch & Kettlebell Clean 1 RM: Squat Clean (12-9-6-3-3-3-1-1-1) Christine (Time) 3 Rounds for time: […]

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Memorial Day Murph Challenge 052515

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, […]

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EFCT 052215

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Double-unders 1 RM: Squat Clean (12-9-6-3-3-3-1-1-1) Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, […]

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EFCT 052115

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Double-unders Snatch to OHS (Complete 1 Snatch +3 OHS x 8 Sets) 1 Snatch +3 OHS […]

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EFCT 052015

EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness View Public Whiteboard EliteFit Warm-up (No Measure) 3 ROUNDS OF 10-15 REPS OF: PVC Overhead Squats Good Mornings Kipping Swings Wall Facing Squats Sit-ups Push-ups PVC Thrusters 10 Mins of Double-unders 1RM: Deadlift (15-5-3-1-1-1) Metcon (AMRAP – Rounds) 15 Min EMOM 3 Split Jerk 95/65# 6 […]

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