Warm up: 5 minute light stretching 5 minute row – damper set at 4 Xfit WOD: 5K TT Strength & Conditioning Recovery: This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed. 3 sets with light to medium weight of: Bench Sit ups, 15 reps Back/Hip Extensions, […]

Warm up: 3 rounds; 1 minute of plank hold 1 minute of hollow hold 1 minute of sit up’s Xfit WOD: Kettlebell swings Push up’s Start with 20 KB swings, then 1 push up within one minute. Next minute 19 KB swings then 2 push up’s and so on until last round when you’ll do […]

Warm up: Tabata run (8 speed / 8 incline) Team xfit WOD: Row 20 calories 30 Burpees 30 Sumo deadlift high pulls (75#\55#) 30 slam ball 100 foot Overhead walking lunge (45/25lb plate) Wall to wall sprint All four athletes perform the entire workout. At Go, the first athlete enters and completes the Row. When […]

Warm up: 8 laps around gym 10 push up’s 10 squats 10 sit up’s Xfit WOD: Five rounds for time of: Run 200 meters (wall to wall to half court) 20 Box jumps (24″/20″) Run 200 meters 20 Hand release push-ups Run 200 meters 20 Sit-ups (reach through touch feet) Run 200 meters 20 Squats […]

Warm up: 10 min stretch Tabata run (8 speed / 8 incline) Xfit WOD: Row 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30 Strength WOD: DE: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 0:45 Post loads […]