Results For Category: "RunFit Workout of the Day (XWOD)"
Extreme – February 24 & 25, 2011
Dynamic Warm-up (DWU) XWOD/RSS: Station Interval Circuit w/Agility – 40 seconds per station – 3 rounds – rest 40 seconds between rounds…
Extreme – February 22 & 23, 2011
Dynamic Warm-up (DWU) XWOD: 3-Mile Run – 20/20/20 – rotate through Jog/Sprint/Walk – record time or intervals Rain Option: rotate through 20…
Extreme – February 17 & 18, 2011
Dynamic Warm-up (DWU) RSS – BEFORE SPRINTS! Squat Thrust SL Hops for Distance on Right SL Hops for Distance on Left Tuck…
Extreme – February 15 & 16, 2011
Dynamic Warm-up (DWU) XWOD: Metabolic Circuit – 400m alt w/ 1 set of all RSS exercises – 4 Rounds for time 2…
Optional Weekend XWODs
20 Minute Fartlek Run (Swedish running term for “speed play”) Dynamic Warm-Up At the top of every minute, do an all-out sprint…
Extreme – February 10 & 11, 2011
Dynamic Warm-up (DWU) XWOD: Short Hill Repeats w/walk down recovery – AMRAP in 10 min 10 Rounds of 30 sec all-out/30 sec…
Extreme – February 8 & 9, 2011
Dynamic Warm-up (DWU) XWOD: 7 Lactate Stackers – 1 min sprint/2 min easy jog back to start (goal mark) Go for same…
Extreme – February 3 & 4, 2011
Dynamic Warm-up (DWU) XWOD: 8 Tabatas – 20 sec sprint/10 sec turn around and rest – log # of full-distance sprints Rain…
Extreme – February 1 & 2, 2011
Dynamic Warm up (DWU) XWOD: 1-Mile Time Trial on NoExcuses course (1 mile = 8 laps (200m each) – log time taken…