Warm Up: Run 7 minutes Xfit WOD: Row total 3000M Row 300M first minute, rest second minute, row 300M third minute, rest forth minute…etc. until you’ve completed 3000M. Cut off time is 20 minutes (or 10 minutes on 10 minutes off). Penalty – every 10 seconds past the cut off time perform 1 burpee. Post […]

Warm Up: Tabaha run 8/8 Xfit WOD: Complete for max combined weight and reps: 3 minutes to reach 1RM back squat 2 minutes max plank walk distance 1 minute max double unders 1 minute burpee box jumps 24″/20″ 2 minutes ball slams 40 lb./20 lb. 3 minutes wall balls 20 lb./14 lb. Score is total […]

Warm up: Run 5-10 minutes Xfit WOD: Run: 2 x 2M @ 90% of 2M TT pace, hold splits within 1:00-1:30, rest 5-10 minutes between efforts Post time to comments.

Warm Up: 3 rounds; 1 minute wall sits 5 broad jumps Run wall-wall then… 50 superman rocks Xfit WOD: Death by 10M (or if Susie, Death by LOM) Post last round completed to comments.

Warm Up: Scott’s warm up WOD that he got from the gym he trained at in Park City, UT. Xfit WOD: Please arrive early to help set up. 11 stations, 11 reps times 11, or a total of 1,331 reps. We’ll have teams of 2 or 3. Only one or two trainee(s) can be working […]