Warm-up; 5 minutes of vinyasa stretch Xfit WOD; “Tosh” Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100 m/y, 200 m/y) Bike (SS Tue, 3S Wed): 3 x (1/2M, 1M, 2M) Run (SS Tue, 3S Tue): 3 x (200m, 400m, 600m) Work:Rest ratio of 1:1. Rest the exact time it takes to complete each […]

Warm-up; 10 minute jump rope. Xfit WOD; For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Times will range from […]

Warm-up; Run for 10 minutes (level 7), first minute start at 2% grade, rest second minute, then third minute 4% grade, rest forth minute…etc. until you finish at 10% at minute nine. Xfit WOD; 5 rounds of 28 reps each. Kettlebell Swings (35lbs, 25 lbs) Box Jumps 24″ (full hip extension) Goblin Squats (holding 35lbs […]

Warm-up; 10 minutes of Yoga movements. Run – 8 x 400m, rest 2:00, hold within 3-5 seconds Post comments.

Warm-up; 10 minutes row – one minute on one minute off. Pull hard during minute on. Xfit WOD; Complete as many reps as possible in 15 minutes following the rep scheme below: 3 Barbell Thrusters (65lbs / 35lbs) 3 Burpees over barbell 6 Barbell Thrusters (65lbs / 35lbs) 6 Burpees over barbell 9 Barbell Thrusters […]