Results For Category: "RunFit Workout of the Day (XWOD)"
Extreme – April 5-8, 2011
There will be no XWOD classes this week. Classes will resume April 11th with a 6:00 pm class replacing the 11:30 am…
Extreme – March 29 & 30, 2011
Dynamic Warm-up (DWU) XWOD: 1-Mile Time Trial – on flat, straight course or loop Rain Option: Trade days with the next XWOD…
Extreme – March 24 & 25, 2011
Dynamic Warm-up (DWU) XWOD: Timed Station Interval Circuit w/Strength – (game day) Rain Option: Can be set up inside RSS: Sprint to…
Extreme – March 22 & 23, 2011
Dynamic Warm-up (DWU) XWOD: 1-Mile Run – 30sec sprint /30sec stop, repeat – record time (or intervals) Rain Option: rotate through 30…
Extreme – March 17 & 18, 2011
Dynamic Warm-up (DWU) RSS:– BEFORE SPRINTS – 10 sec on, 30 sec rest – 4 Rounds Fast Squat Thrusts SL Hops for…
Extreme – March 15 & 16, 2011
Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – Alternate 40sec run out & 40sec run back w/RSS exercise set Rain Option: Rower, Jump…
Extreme – March 10 & 11, 2011
Dynamic Warm-up (DWU) XWOD: 3-5 reps x Long Hill Repeats w/jog down recovery Rain Option: Fast Step-ups – 6 Rounds of 90…
Extreme – March 8 & 9, 2011
Dynamic Warm-up (DWU) XWOD: 3 x Stamina Intervals – 3 min fast / 2 min easy jog – record total distance covered…
Extreme – March 3 & 4, 2011
Dynamic Warm-up (DWU) XWOD: 8 x Push Intervals – 1 min fast run / 1 min easy jog – cover same distance…
Extreme – March 1 & 2, 2011
Dynamic Warm-up (DWU) XWOD: 2 x 800 Meter Time Trial on NoExcuses course – 4 laps (200m each) – log best time…