Warm Up: 5 minutes jog around the gym 5 minutes or so of shoulder, hip and lower back stretch Xfit WOD: Athletes competing in the Open WOD view the link below. OpenWOD12.5 Kurt, watch the MWOD below. This is why we’re always telling you to keep your feet turned in… MWOD Squat Positioning Group WOD: […]

Ready to sign up for the Tough Mudder? Scott and I did this event last year and had a blast! We stayed as a group and finished in 3 hours. Come on Deviant xfitter’s, lets represent at this year’s Tough Mudder in Beaver Creek and bring some mud back to the Y. ToughMudder Sign Up

Warm Up: Burgener Warm Up Xfit SWOD: 5/3/1 Shoulder Press (Week 1) 531THEORY If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%. If you are on week #2: Set […]

Warm Up: 3 rounds; Hollow hold (1 min) Plank (1 min) Sit Up’s (1 min) Xfit WOD: Death by 10M Burpees Once the required meter(s) have been completed, 3 burpees. Post completed rounds to comments.

Warm Up: 5 minute Burgener warm up Xfit SWOD: 3 x 5 ME (max effort) deadlift Met Con: 5 min AMRAP; 5 Thruster (105#) 10 ring push up’s Post last set or PR weight and MC time to comments.