CROSS FIT GAMES SEASON IS UPON US It’s official, Team Duncan Deviants has been created and registered on the Cross Fit Games website. Those that are interested in joining Team Duncan Deviants, please register as an individual at Games to create an “athlete profile”. You must register as an individual to join a team. There […]

Warm Up: Samson Stretch (3/leg @ :15 secs each) 5 minutes of 1/2 gassers Xfit WOD: “Tabata This!” Tabata Plank Walks Tabata Lateral Box Jumps (10″) Tabata Hand Release Push-up’s Tabata Sit-up’s Tabata Box Squats (10″) Then… 2 minute Max Ball Slams Scores from last attempt; Scott – 50 Brent – 70 Neil – 80 […]

Happy VD Day! Warm Up: 5 minute row Xfit Strength WOD: DE (Dynamic Effort) Power clean 8 sets of 3 reps @ 65% of 1RM on 1:00 b) DE Bench Press 8 sets of 3 reps @ 65% of 1RM on 1:00 Complete all sets of power clean before moving on to (b). Post loads […]

Warm Up: 3 rounds of; suicides 20 squats Xfit WOD: 50-40-30-20-10x reps Burpees DU’s (single skips; 150, 120, 90, 60, 30) Front squats (65#/45#) Equipment needed; Jump ropes Rx’d weight and bars Post time to comments.