RunFit Workout of the Day (XWOD)

Extreme – April 14-15, 2011

Dynamic Warm-up (DWU) XWOD: Short, Steep Hill Repeats w/jog down recovery – AMRAP in 12 min Use weight or vest to scale up, but don’t sacrifice speed. Rain Option: Fast Step-ups. 18 Rounds of 30 sec all-out/60 sec Walk Around Recovery. RSS: – 20, 16, 8 Reps for Time Front/Back Lunges R Front/Back Lunges L

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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 class on Tuesdays and Thursdays. We look forward to the comings months of training, and getting ready for lots of races – like the Blimpie Road Race & CrossFit Challenge and Peachtree Road

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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 in the sequence or substitute rower RSS: 2 x 6-min AMRAP – 12 reps/exercise Alt Side Pull Lunges Butt-up Push-ups Alt Forward Lunges Alt Surfer Squats Beached Whales Stretch Routine: Hold each for

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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 Rope, or Fast Walking Lunges RSS: 40sec of each exercise per set X Body Lifts Alt Surfer Squats Alt Push-ups w/Rotation Jump Switch Lunges Full Sit-up to Stand Stretch Routine: Hold each for

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