Warm Up: 5 minutes of shoulder stretch 5 minutes of 1/2 gasser Xfit WOD: The following video demonstrates each exercise below. Take a minute to watch it before Friday’s WOD. WOD Demo Complete as many rounds as possible in 20 minutes of: 2 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) […]

Warm up: 10 minute bike moderate effort Xfit WOD: Track-Run 200m 400 600 800 1600 800 600 400 200 Recovery is 50% of your run time. Post effort to comments.

Warm Up: Samson stretch (15 secs. ea. leg x3) Wall sit 1 minute x2 10 push up’s x2 Xfit WOD: 2 reps squat cleans @50% “ME” On the minute every minute for 10 mins. The weight should feel heavy. Think what your max effort (ME) might be and do 50% of its weight. Rest 3 […]

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, […]