Results For Category: "RunFit Workout of the Day (XWOD)"
RunFit – June 16-17, 2011
Dynamic Warm-up (DWU) RSS: RSS – BEFORE SPRINTS! 4 Rounds of 5 sec on, 30 sec rest – Work on Speed! Squat…
Extreme – June 14-15, 2011
Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – 6 rounds for time: 400m alternate with 1 set of all RSS exercises Rain Option:…
Extreme – June 9-10, 2011
Dynamic Warm-up (DWU) XWOD: 10 30 second Hill Repeats, with 90 second walk/jog down recovery Use weight vest to scale up, but…
Extreme – June 7-8, 2011
Dynamic Warm-up (DWU) XWOD: 4 rounds: 5 minutes fast w/ 2 minute recovery (out and back with goal of same distance or…
Extreme – June 2-3, 2011
Dynamic Warm-up (DWU) XWOD: 6-12 200m Sprints for Time w/ walk back recover (or 2 min recovery) Rain Option: Rower, Jump Rope,…
Extreme – May 31-June 1, 2011
Dynamic Warm-up (DWU) XWOD: 1 mile Time Trial Rain Option: 1 mile Time Trial on rower. RSS:6 rounds for total rep count…
Extreme – May 26-27, 2011
Dynamic Warm-up (DWU) XWOD: Timed Station Interval Circuit w/Agility – (Game Day!) 3-4 Rounds of 45sec/station – Rest 1-2 min between rounds…
Extreme – May 24-25, 2011
Dynamic Warm-up (DWU) XWOD: 20 min Speed Play Run – At the top of every minute, do an all-out sprint for 20steps….
Extreme – May 19-20, 2011
Dynamic Warm-up (DWU) XWOD: 2 sets of 8 x Tabata Sprints – 20sec sprint/10 sec turn around and rest- go for same…
Extreme – May 17-18, 2011
Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – 6 -10 Rounds – Alternate 40sec run out easy & 40sec sprint back (or 1:20…