Warm Up: 5 minute row Xfit Endurance WOD: Choose ONE of the following sports; Swim: 6 x 3:00 TT, rest 2:00 Bike: 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets Run: 2 x 12:00 TT, rest 5:00 C2 Row: 2 x 12:00 TT, rest 5:00 Post sport and distances/times to comments.

Warm Up: Samson Stretch 2 rounds of; 20 Mountain climbers 6 Broad Jumps (must jump minimum q 4ft.) Xfit WOD: 3 rounds of; Run (baseline to half court = 1 rep) Wall Ball (20#/14#) SDHP (75#/55#) Hand Release Push Up’s Box Jump (24″/20″) Athletes (3 male, 3 female/station) will pick one of the above stations […]

Warm Up: 5 minute row Then…Burgener warm up BurgenerWarmUP Xfit Strength and Conditioning: Strength; At 75% of your 1 RM back squat, do 10 sets of 3 repetitions back squat. Rest as needed between sets, and if 75% is too light, take it up. If you don’t know your 1 RM back squat, let’s find […]

Well, Team Duncan Deviant may not go beyond the Open but Juli’s video is priceless! Her kids can’t stop laughing while Juli performs the workout. Nice Job at completing 52, Juli! Susie, make sure you switch team names before 6pm MST today. Your scores will help Deviant go to Regionls 🙂 Warm Up: 3 rounds […]

For those that signed up (or still want to sign up) to participate in the Cross Fit Games Open, WOD #1 has been posted (see description of WOD below). Team Duncan Deviant still needs one female athlete to complete the team, anyone interested? As it stands right now, Scott, Susie, and myself will attempt WOD […]