Warm Up: 2 rounds of; 1 minute hollow hold 1 minute plank 1 minute sit up’s…rest 1 minute, start round 2 Xfit WOD: “3 minute, 2 minute” Wall Ball (20#/14#) KB Swings (35# DB/20# KB) Box Jumps (24″/20″) Deadlift (95#/65#) 3-5 athletes/station. Round one you attempt max reps at each station for 3 minutes, rest […]

Warm Up: 5 minute row Xfit WOD: Box Squats 10, 9, 8,…1 Post weight to comments.

Brent and Michelle will run class on Monday so anticipate 45 minutes of interval running (we all know who I’m talking about and it’s not the 6’8″ dude). Warm Up: 2 rounds of; 10 squats 10 sit up’s 10 superman Xfit WOD: Complete 5 burpees and perform max rep 75#/55# thrusters on the minute. The […]

Warm Up: Meet in small gym 10 minute wall ball clean practice (watch videos – 1st is wall ball demo, 2nd is squat clean). Mimic the movements when preforming the first WOD. WallBallDemo CleanDemo Xfit WOD: Every 30 seconds for 10 rounds, complete 2 squat cleans at 95#/75# (partner up so we don’t need to […]

Warm Up: 7 minute run Xfit EWOD: Perform 6 x 800M runs at tempo pace, or 85%-95% of recent 5K TT speed. Rest 90 seconds in between intervals. Post total distance to comments.