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.

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 […]