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 […]

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 […]