Warm-up; 5 minute run at 7% grade. Xfit WOD; 5K Post time to comments.

Times from Monday; Michelle – 21:02, Neil – 16:00, Scott – 20:17, Mike – 19:12, Brent – 21:00  Nice Job xfitter’s! Warm-up; 5 Rds of Suicides (20 second rest in between rds) 2 Plank holds 1 min each (1 min rest in between rds) Xfit WOD; “Death by 10 meters” The clock starts, you run […]

Warm-up; 3 x 400M, resting as long as it takes to run one. Xfit WOD; Watch video for further explanation. http://games.crossfit.com/features/videos/individual-standards-regional-workout-6 For time: Row 20 calories 30 Burpees (jumping on 2 45 lb plates, full hip extension. Hands DO NOT need to go above head). 45 pound Two-arm dumbbell ground-to-overhead, 40 reps (Women 35 lbs) […]

Warm-up; 15 mins at 1/2 marathon pace Xfit WOD; “Hills” Start at 1% grade and run for 30 seconds then rest for 1 minute. Once rest is up increase grade to 2% and run for 30 seconds rest again for 1 minute. Continue until grade is at 10%. If able repeat backwards. Post total rounds […]

Warm-up; Plank walk down and back Xfit WOD; Teams of 3 300 Push-ups 400 Ball Slams 500 Sit-ups 600 squats Team of 4 400 Push-ups 550 Ball Slams 650 Sit-ups 800 squats 2 xfitter’s are always working – if one of the xfitter’s needs to stop, the xfitter who’s resting jumps in their place. As […]