Warm Up: Skills; 10 minute squat practice Xfit WOD: 5 rounds for time of: 20 walking lunges holding 45#/25# plate over head (10/leg) 20 situps 20 pushups (chest and thigh MUST touch and FULL extension with arms for reps to count) 20 ball slams (20#), Those feeling tough (40#) Equipment needed: Mats Ball Slams 25# […]

For those that are participating in the Open, workout #2 will be administered. This is a tough one but we’ll all be able to move on the the next round assuming we can complete one rep NOT rounds, that’s doable! Below is the video that explains the workout and its particulars. I’ve also included the […]

Warm Up: 5 minute row Xfit Endurance WOD: Choose ONE of the following sports; Swim: 6 x 3:00 TT, rest 2:00 Bike: 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets Run: 2 x 12:00 TT, rest 5:00 C2 Row: 2 x 12:00 TT, rest 5:00 Post sport and distances/times to comments.

Warm Up: Samson Stretch 2 rounds of; 20 Mountain climbers 6 Broad Jumps (must jump minimum q 4ft.) Xfit WOD: 3 rounds of; Run (baseline to half court = 1 rep) Wall Ball (20#/14#) SDHP (75#/55#) Hand Release Push Up’s Box Jump (24″/20″) Athletes (3 male, 3 female/station) will pick one of the above stations […]

Warm Up: 5 minute row Then…Burgener warm up BurgenerWarmUP Xfit Strength and Conditioning: Strength; At 75% of your 1 RM back squat, do 10 sets of 3 repetitions back squat. Rest as needed between sets, and if 75% is too light, take it up. If you don’t know your 1 RM back squat, let’s find […]