Warm Up: lap run + 5 50M build up’s Xfit Track WOD: 5 x 800m, rest 2:00, hold splits within 3-5 seconds Post splits to comments.

Warm Up: On your own… Xfit WOD: “Christine” 3 rounds for time of: 500m row 12 BW (body weight) deadlifts 21 box jumps (24″/20″) Since we only have access to 4 rowers, a max of 8 athletes will be able to participate in each heat. Myself, Scott, Kurt, Kevin H. and Mike have committed to […]

Warm Up: Tabata run 8/8 Xfit SWOD: Week #3 Shoulder Press Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) at 95%. 50%; 5 sets, 10 reps. Pulls Then… AFAP (as fast as possible) 1000M row Post […]

Warm Up: Pre-WOD Warmy Xfit WOD: Grab the balls (wall balls that is…Susie) and meet on the soccer field. 15 minutes AMRAP of: Run one length of the soccer field Burpees Wall ball squat cleans (20#/14#) Teams of 3 (at least one girl/team) will complete the above WOD in relay format. For example, athlete #1 […]

Warm Up: 5 minute row Xfit SWOD: Week #3 – Back Squat Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) at 95%. Then ~50% at 5 sets of 10 reps. Then… 5 sets of 10 reps […]