Warm-up; Run for 10 minutes (level 7), first minute start at 2% grade, rest second minute, then third minute 4% grade, rest forth minute…etc. until you finish at 10% at minute nine. Xfit WOD; 5 rounds of 28 reps each. Kettlebell Swings (35lbs, 25 lbs) Box Jumps 24″ (full hip extension) Goblin Squats (holding 35lbs […]

Warm-up; 10 minutes of Yoga movements. Run – 8 x 400m, rest 2:00, hold within 3-5 seconds Post comments.

Warm-up; 10 minutes row – one minute on one minute off. Pull hard during minute on. Xfit WOD; Complete as many reps as possible in 15 minutes following the rep scheme below: 3 Barbell Thrusters (65lbs / 35lbs) 3 Burpees over barbell 6 Barbell Thrusters (65lbs / 35lbs) 6 Burpees over barbell 9 Barbell Thrusters […]

Warm-up 10 minutes Xfit WOD; Swim less drill more! The path to swimming improvement is not to make more energy available through training; it’s to waste less energy by improving your stroke. Swim 1000M Here’s a quick plan for learning to move like water in the pool: 1. Swim slowly – . Racing the clock—or […]

        Congarts to the mudders for finishing the race! See you next year TM! Warm-up: 3 rds of; 50 singe jump ropes 25 air squats 50 single jump ropes Rest 3 minutes then, Xfit WOD: “Dirty 30″ Mountain climbers Ring pulls Hollow rock Back squats (45lbs) Jumping pull-ups Box jumps (24″ height […]