Well, Team Duncan Deviant may not go beyond the Open but Juli’s video is priceless! Her kids can’t stop laughing while Juli performs the workout. Nice Job at completing 52, Juli! Susie, make sure you switch team names before 6pm MST today. Your scores will help Deviant go to Regionls 🙂 Warm Up: 3 rounds […]

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 […]