Warm-up; 15 mins at 1/2 marathon pace Xfit WOD; “Hills” Start at 1% grade and run for 30 seconds then rest for 1 minute. Once rest is up increase grade to 2% and run for 30 seconds rest again for 1 minute. Continue until grade is at 10%. If able repeat backwards. Post total rounds […]

Warm-up; Plank walk down and back Xfit WOD; Teams of 3 300 Push-ups 400 Ball Slams 500 Sit-ups 600 squats Team of 4 400 Push-ups 550 Ball Slams 650 Sit-ups 800 squats 2 xfitter’s are always working – if one of the xfitter’s needs to stop, the xfitter who’s resting jumps in their place. As […]

          What NOT to do in cross fit! Warm-up; Run 1 mile then immediately jump off of treadmill and do as many sit-ups as possible (no breaks)! Xfit WOD; “Classic” in honor of my stupidity. 21, 18, 15, 12, 9, 6, 3, 1 – for time. Push Press (65lbs, 35lbs) Manmakers (but […]

Warm- up WOD; Complete 15 reps of wall balls, ball slams, push ups, thrusters 65 lbs, DU’s for REPS. Xfit WOD; 5 Rounds 3 minutes to complete: 8 Burpees 15 KB Swings 35 lbs Wall Balls, ball slams, push ups, thrusters 65 lbs, DU’s for REPS – Rest 1 min. between rounds. Post total reps […]