Call Us: (509)840-0015

General Fitness 03.18.14


General Fitness 03.18.14

Prep Work
100′ High Knees
100′ Butt Kickers
100′ Bounding
100′ Walking lunges
100′ Carioca


Get them running legs ready
1 Mile Run
rest 2 Min
100 Russian KB Swings
rest 2 min
150 Cal Airdyne
ACC Work

2 Min Bir Dog Hold Each side

Cool Down

Post results

Good Job GENFIT For posting results…COMP not so much ;)


18 Responses

  1. Dirk B

    8:34 mile
    44# Russian swing @13:26 (2:50)
    150 cal Airdyne 23:26(8 min)
    Love the cardio work, would love to see more of this.

  2. Rodney Pinon

    9:40 run, not sure on the kb time but i did greenie 50,25,15,10 i rowed 150 cals in 9:50. Im liking the wods better the last week or so keep it up coaches!

  3. BG

    1st back from San Fran. HURTING….
    Nice sunny day for a run. Back felt good durning KB
    150 Calories was for the birds!!
    Good to be back.
    Oh Got to love the Pre Work.
    That’s a great warm up

  4. Hannah Ramos

    Not going to mention what my time was! Thanks to the air dyne this was a sucky WOD 🙂 But I ran the mile without stopping and was very happy about that since I haven’t run in a year! Yay 🙂 I think it was around 12:30, just to encourage the other non runners out there 🙂

  5. Cory Van Tress

    8:32 mile, 53# Kb 12:32, airdyne started off bad with the counter stopping, than broke at 145, did a 30 second burst on Goldie to finish, I think time was around 21-22. Good day today

  6. Irina

    Mile run 8:02
    Russian swings used yellow shoulda gone heavier.
    Stupid airdyne I hate that thing more than I love pizza and chocolate combined… I got done with those freaking 150 cals in 14:55 or something ridiculously slow like that.
    Good WOD ONLY because it was longer. Sucky WOD ALL because of airdyne.
    Have I mentioned I hate the airdyne?

  7. Tiffany Carley

    Mile run 11:45 which was 41 secs faster than the last time I ran a mile. I used 53 kb and only had enough time to do 67 cals on the airdyne. All that took me about 30 mins including the rest.

  8. Heather

    9:40 run
    18kb unbroken – ouch!
    30.28 total.
    Air dyne is not my fav but it wasn’t bad today.
    I really enjoyed the cardio today since my back is still sore.

Leave a Reply