Warm Up: Tabaha run 8/8 Xfit WOD: Complete for max combined weight and reps: 3 minutes to reach 1RM back squat 2 minutes max plank walk distance 1 minute max double unders 1 minute burpee box jumps 24″/20″ 2 minutes ball slams 40 lb./20 lb. 3 minutes wall balls 20 lb./14 lb. Score is total […]

Warm up: Run 5-10 minutes Xfit WOD: Run: 2 x 2M @ 90% of 2M TT pace, hold splits within 1:00-1:30, rest 5-10 minutes between efforts Post time to comments.

Warm Up: 3 rounds; 1 minute wall sits 5 broad jumps Run wall-wall then… 50 superman rocks Xfit WOD: Death by 10M (or if Susie, Death by LOM) Post last round completed to comments.

Warm Up: Scott’s warm up WOD that he got from the gym he trained at in Park City, UT. Xfit WOD: Please arrive early to help set up. 11 stations, 11 reps times 11, or a total of 1,331 reps. We’ll have teams of 2 or 3. Only one or two trainee(s) can be working […]

Warm Up: 1500M Row (damper set at 7) Xfit WOD: 100 Kettle Bell Snatches for time, 50 right/left: 35#/25# Rest 5min For time: 6 rounds of Box Jump and Overs Get 3 Boxs that are 20″. Set boxes apart by 3ft. Completely jump over box to jump right over next box, and so on. 6 […]