Warm Up: 2 rounds; 10 Squats 10 Sit up’s 10 Push up’s Xfit WOD: For time: 50 Box jump (24″/20″) 50 Wall ball squat clean (20#/14#) 50 Kettlebell swings, (35#/20#) Walking lunge, 50 steps (25 right, 25 left) 50 Ring pulls 50 Push press (45#) 50 Sit up’s (holding 10#’s) 50 Wall ball shots (20#/14#) […]

Warm Up: 75 Jumping Jacks 50 Double unders 25 Mountain climbers 10 push-ups Xfit WOD: Max rounds in 20 minutes; 15x Sumo Deadlift high pull (95#/65#) 15x Squats 15x Push-ups 15x Double unders (60 single skips) Run wall-wall x2 Post total rounds to comments.

Warm Up: “The Scott Special” Xfit WOD: Happy Birthday Susie and Kevin! 1 Round of; 37 Sit-up’s (hands must reach though and touch feet) 43 Hand-release push-up’s 37 DU’s (if single skip 2:1, or 74 jumps) 43 Squats (35#/25# plate) 37 Sit-up’s 43 Push press (65#/45#) 37 DU’s 43 Good mornings (body pump bar only) […]

Warm Up: 7 minute walk at 10% incline, 4 speed Xfit WOD: Three rounds for time of: Row 1000, 750, 500 meters 45 pound Thruster, 50 reps 30, 20, 10 Pull-ups Post time to comments.