Warm Up: Samson Stretch (about 1-2 mins) then… 2 rounds of; bear crawl baseline to half court and back 10/side stomach twists Wall-to-Wall sprint Xfit WOD: “Tabata” 20 seconds on, 10 seconds of rest for 8 rounds of each of the following exercises: DU’s (or single skips – however this is a good time to […]

Warm Up: 5 minute row Xfit WOD: Every minute on the minute for 12 minutes; 8 DB Push Press, 45/20 pounds 8 Lateral Burpees 8 KB Swings, use same weight as push press weight Each round should be as fast as possible. Then… Walking on treadmill at 12% grade while holding 25#/10# plate and cover […]

Warm up: 3 rounds; Samson stretch 1 minute plank Suicide Xfit WOD: 5 rounds of; 20 squats (body weight) 15 squats (25# plate/10# plate) 10 squats (35# plate/25# plate) 5 squats (45# plate/35# plate) Then…1 round of; 100 sit up’s 50 ball slams For squats to count, set up 10″ box jump, must touch platform […]

Warm Up: 2 rounds of; 50 jumping jacks 15 hollow rocks 15 candle stick rolls Xfit WOD: “Friday the 300th, or 13th” 100 burpees 100 DU’s 100 push presses (65#/45#) There’s a 20 minute cut off time. If you don’t finish the WOD in 20 minutes, one mountain climber (R, L leg = 1 rep) […]

Warm Up: Light jog 5-10 minutes Xfit Endurance WOD: 5K TT Post time to comments.