For those that signed up (or still want to sign up) to participate in the Cross Fit Games Open, WOD #1 has been posted (see description of WOD below). Team Duncan Deviant still needs one female athlete to complete the team, anyone interested? As it stands right now, Scott, Susie, and myself will attempt WOD […]

Warm Up: 10 minute run Xfit WOD: Run: 3 x 1 mile, rest 3:00, deviate no more than +/- 3-5 seconds Rest 3 minutes, then… 3 rounds of; Timed L-sits (hold as long as possible) Post mile splits and L-sit times to comments.

Warm Up: 3 rounds; Samson Stretch Wall Sits (30 seconds) 6 Side Plank Xfit WOD: “Modified Murph” 24 Wall Touches 100 Push-Ups 200 Sit-Ups 300 Squats 24 Wall Touches Equipment needed; Mats Post time to comments.

Warm up: 5 minute row Xfit WOD: Complete 7 rounds; 3 Deadlifts 3 Hang Power Cleans *Do not let go of the bar during the round. Count a penalty if you come off the bar.  *Work up to the heaviest weight possible.  *Rest as needed between rounds. *If you let go of the bar during […]

**Time Change** Majority has requested a later start time. Please arrive at 7am. Don’t forget to sign up for Team Duncan Deviants. For the team’s score to count we need 3 males and 3 females signd up. Registration stops this Wednesday @ 6pm. Warm Up: 3 rounds; 10 Mountain Climbers (kness outside of arms) 10 […]