varied - functional - intense
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 […]
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 […]
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