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, […]

Warm up: 3 rounds; 1 minute of plank hold 1 minute of hollow hold 1 minute of sit up’s Xfit WOD: Kettlebell swings Push up’s Start with 20 KB swings, then 1 push up within one minute. Next minute 19 KB swings then 2 push up’s and so on until last round when you’ll do […]

Warm up: Tabata run (8 speed / 8 incline) Team xfit WOD: Row 20 calories 30 Burpees 30 Sumo deadlift high pulls (75#\55#) 30 slam ball 100 foot Overhead walking lunge (45/25lb plate) Wall to wall sprint All four athletes perform the entire workout. At Go, the first athlete enters and completes the Row. When […]

Warm up: 8 laps around gym 10 push up’s 10 squats 10 sit up’s Xfit WOD: Five rounds for time of: Run 200 meters (wall to wall to half court) 20 Box jumps (24″/20″) Run 200 meters 20 Hand release push-ups Run 200 meters 20 Sit-ups (reach through touch feet) Run 200 meters 20 Squats […]