Warm up; Tabata run incline 8%, speed 8 Xfit WOD’s; 10 minutes AMRAP of; 9 Deadlifts (95lbs/75lbs) 6 Box Jumps (30″/24″) 3 Cleans (95lbs/45lbs) Rest 2 mins then… 12 minutes of death by 1oM Post rounds to comments.

Warm up; Samson stretch x2 hold for 15 secs Hollow hold x1 hold for 1 minute Plank right leg up first 30 secs left leg up last 30 secs 10 hand release push ups 2 min jog Xfit WOD — Main Event Fight Gone Bad 5 rounds! In this workout you move from each of […]

Warm up; 10 Handstand hold 3 seconds 30 sit up’s 2 min wall sits 1 suicide run Xfit WOD; AMRAP 12 mins: 5 Deadlift (75#/55#) 5 Hang Power Clean (75#/55#) 5 Front Squat (75#/55#) 5 Push Jerk (75#/55#) 5 Split Jerk (75#/55#) The ending position for each movement is the starting position for the next. […]

Warm up; 3 rds of; 1 min plank hold 1 min candle stick roll Run down and back (touch walls) x2 Xfit WOD’s; EMOM 10 mins 5 Thrusters (55lbs, 75lbs) 10 push up’s Rest 2 mins “Annie” 50, 40, 30, 20, 10 of… DU’s Sit up’s Post total reps and time to comments.

Warm up; 5 min 1/2 gasser’s 10, 10, 10 of push ups, hollow rocks, sit ups x3 rounds Xfit WOD; In 3 minutes, complete as many reps as possible of: Row damper 5 Wall ball shots, 20#/14# Knees-to-bar Box jumps, 20″/16″ Sumo deadlift high pull, 75#/45# Burpees Push press, 75#/45# Running wall-wall carry (45lbs/25lbs) Rest […]