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.

Crossfit Games Open CrossfitGamesOpen starts February 22nd, 2012. I thought it would be fun to post 2011 Open WOD’s over the next couple of weeks to see how we stack up to the 26,000 athletes that signed up for the Open last year. To learn more about Crossfit Games Open workouts CrossfitGamesWorkouts. The idea of […]

Warm Up: 2 rounds of; suicides plank walk (baseline to baseline) Xfit WOD: “Broken Burpees” Max rounds in 7 minutes; 7x Push-ups 7x Sprawl 7x Squat jumps rest 2 minutes…then “Annie” 50, 40, 30, 20, 10 DU’s (200, 160, 120, 80, 40 for single skippers) Sit-up’s Equipment needed; Mats Jump ropes Post rounds and time […]