varied - functional - intense
Warm-up; 10-15 minutes run, row or bike Xfit WOD; 4 rounds for time: Round 1, 100 reps, rd. 2, 75 reps, rd. 3, 50 reps and rd. 4, 25 reps Ski jumper (4″ high box) DU’s *Farmer walk (35 – 45 lb plates X 2) – 25 steps forward, 25 backwards, 25 right and 25 […]
Warm-up; 3 rounds @ 1 minute work intervals. Push-up’s to elbows Slide to hollow V-outs w/ rings Details at GymnasticsWOD Details at GymnasticsWOD Xfit WOD; with a continuous running clock (20 mins total); 20 air squats, 1 push up, 19 air squarts 2 push up’s…1 air squat 20 push up’s to finish. Post total rounds […]
Xfit LC; 1x10min, Rest or EZ 6min, 1x8min, Rest or EZ 3min, 1x3min,Rest or EZ 2min, 2x1min Rest or EZ between intervals 1min Xfit Swim; Swim the first set of 50s at 90% effort; try to hold that pace throughout the series: 5 x 50 meters, with 10 seconds rest between sets 4 x 100 […]
Warm-up; Tabata run, set incline at 8% and speed at 6.5 Xfit WOD; On the minute: Complete 5 burpees and perform max rep 65 lbs (women 25 lbs) thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the minute […]
Warm-up; 3 minutes C2 as fast as you can. Rest 1 minute 2 minutes C2 as fast as you can. Rest 30 seconds 1 minute C2 as fast as you can. Xfit WOD; For time: 30 Sumo Deadlift High Pull 53 lb./35 lb. 30 Burpees to bumpers 30 Kettlebell swings 53 lb./35 lb. 30 Weighted […]
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