XWOD: 8 Tabata….Read more
half marathon
RunFit – September 6-7, 2011
XWOD: 4 Long….Read more
RunFit – September 1-2, 2011
XWOD: Metabolic…Read more
RunFit – August 30-31, 2011
XWOD: 10x Lactate…Read more
RunFit – August 25-26, 2011
XWOD 18 x Max Speed 100m Sprints w/ Walk Back Recovery RSS – 1:20 Hold, :20 rest– 3 Rounds Wall Walk to Handstand Front Plank Hold w/feet on wall Wall Walks to Straight-Arm Back Bend Wall Sit Hold
RunFit – August 23-24, 2011
XWOD: 200m Hill Repeats – AMRAP in 20 min RSS – 5 Rounds for Time 10 Alt Up,Up, Down, Down Planks (or jump to hands) 10 Alt Front to Back Lunges 10 Alt Push-ups w/Rotation 10 Beached Whales
RunFit – August 18-19, 2011
XWOD: Cone Station Circuit – 5 Rounds w/1 min rests between Rounds RSS: 40sec each : Cone Sprints (approximately 20m) Crab Walk forward and backwards Cone Slides Handstand Walk or SL Bear Hops w/Straight Arms Zig-Zag Jumps Cartwheels or Donkey Kicks Location: Thursday @ 8:30 am @ Town Center Park Friday @ 5:00 am
RunFit – August 16-17, 2011
XWOD: 2-Mile Tempo Run on a Hilly Course @180+ cadence RSS: AMRAP in 6 minutes 1 x Forward Roll 2 x V Sit-ups 3 x X-Jumps 4 x Scoop Push-ups Location: Tuesday @ 8:30 am @ Town Center Park Wednesday @ 5:00 am @ Main Street Caboose (if storming, go to No Excuses Gym)
RunFit – August 11-12, 2011
XWOD: 10 x 200m @Max Speed Sprint w/Walk Back Recovery – Record Times RSS: 5 Rounds for Time 15 Burpees 15 Roll Back Sit-up to Straddle 15 Reverse Plank Lifts Location: Thursday @ 8:30 am @ Town Center Park Friday @ 5:00 am @ Main Street Caboose (if storming, go to No Excuses Gym)
RunFit – August 9-10, 2011
XWOD: Metabolic Circuit w/90sec Push Intervals between RSS sets – 8 Rounds RSS: 30 sec per exercise between Push Intervals record total reps in 8 rounds Alt Push-ups w/Rotation Surfer Squats or Mountain Climbers Dead Bugs Location: Tuesday @ 8:30 am @ Town Center Park Wednesday @ 5:00 am @ Main Street Caboose (if
RunFit – August 4-5, 2011
XWOD: Hill Repeats @ 180+ cadence w/Walk Downhill Recovery: 3 x 30sec sprint uphill w/1:30min downhill 3 x 45sec sprint uphill w/2:15min downhill 3 x 1min sprint uphill w/3:00min downhill RSS: 1 min on, 15sec off – 4 Rounds Wall Walks to Handstand Front Plank Hold Wall Walks to Straight-Arm Back Bend Wall Sit
RunFit – August 2-3, 2011
XWOD: 1-Mile Time Trial, 2-5 min rest, followed by 2 x 400m at mile pace w/1-3 min rest RSS: Add 2 Reps per Side (R & L) Every Round – 2, 4, 6, etc. AMRAP in 8 minutes SL Inchworm Walkout to Push-up Step Back-to-Front Lunge Repeat on other side Location: Tuesday @ 8:30
RunFit – July 28-29, 2011
XWOD: 8 x 20sec sprint all out / 10sec rest turn around – cover same distance on all sprints Rest 3 min Do 8 more Tabatas RSS: Tabatas – 8 x 20sec work, 10sec rest for each pair: Alternate Roll Back Sit-ups to Stand and Squat Thrusts Alternate Tuck Jumps and Butt-up Push-ups Alternate
RunFit – July 21, 2011
No Extreme Class on July 22nd XWOD: Interval Circuit AMRAP in 20min: 400m Run @ 190 150 reps Jump Rope 20m Walk on Hands or Wheel Barrow w/Partner or 1-leg Bear Crawl 20m Traveling Squat Jumps 10m Forward Rolls or Log Rolls Location: Thursday @ 8:30 am @ Town Center Park (if storming, go to
