Warm Up: Warmy mini Cindy for 5 minutes; 5 pull up’s 10 push ups 15 squats Xfit WOD: Four rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball Pull up WOD: 18,12,10,10,10 Post results to comments.

Warm up: Warmy 3 rds. of; Suicide 10 squats 5 push ups Xfit WOD; 10 rounds: 10 thrusters @75/55LBS, 10 HRPU’s Pull up WOD; 18,12,10,10,10 Post results to comments.

Warm Up: Warmy 2 rds. tabata (20sec on, 10sec rest) of; squats push up’s mountain climbers 10M lateral lunges Xfit WOD: Partner WOD 100 push press (75/55) 100 kb swing (53/35) 100 box jump (24/20) 100 Walking Lunge (Front rack) (75/55) 150 Wall balls (20/14) Every 5 minutes, you and your partner must stop working […]

Warm up: Warmy 3 rds of; 25 jumping jacks 10 squats 25 DU’s Xfit WOD: Teams of two complete the following; 2 rds – 60 hang cleans (75/45) 50 front squats (95/55) 40 push press (95/55) 30 squat cleans (105/65) 20 bar facing burpees 100 DU’s Pull up WOD: 18,12,10,10,10 Post results to comments.

Warm Up: Warmy 3 rds. of; 10 KB squats (pick any weight to warm up with) 4 tire jumps, 3 burpees (work burpees in between jumps) Xfit WOD: Teams of Two Athletes complete 6 Rounds of the following for time: Run 400 Meters 21 Kettlebell Swings 10 Tire facing burpees Note: Only one Athlete can […]