Warm Up: Warmy 2 rounds of; 25 superman 30 mountain climbers (15 each side) 35 ab mat sits rest 1 minute Xfit WOD: 5 Rounds for time of: 20 Wall balls 20/14 lb. 40 Double unders (substitute 100 singles) Post time to comments.

Warm up: Warmy 5 plank holds, 30 sec w/ 30 sec rest Xfit WOD: 10 rounds: 100 meter sprint, 10 pull-ups, 100 meter sprint, 10 burpees, 30 second rest. Post time to comments.

Warm up: Warmy Xfit WOD: 2 rounds: 24 deadlifts (135#/95#) 24 box-jumps (24″/20″) 24 wall-ball shots (20#/14#) 24 weighted push ups (25#/10# plate) 24 box-jumps 24 wall-ball shots 24 cleans (95#/65#) Post time to comments.

Warm Up: Warmy 3 rounds of; 1 minute plank hold :30 handstand hold :15 v-ups 1 minute rest Xfit WOD: 21-18-15-12-9-6-3 rep rounds of: Power snatch (95#/65#) Wall ball sit-up’s (20#/14#) Post time to comments.

Warm Up: Warmy Xfit WOD: 5 rounds for time of; 12 box jumps (30″/24″) 24 push ups 36 ab mat sit ups Post time to comments.