Warm up; 100 kick 100 free 100 back 100 free Xfit WOD; 1400 meters for time: 200 meters kick 200 meters with buoy 200 meters with buoy and paddles 200 meters with paddles only 200 meters with paddles and fins 200 meters with fins 200 meters swim Post time to comments.

Warm up; 3 Rounds – Samson stretch 10 sit ups 10 supermans 10 squats Xfit WOD; 10 Rounds for time; 5 thrusters (75lbs/50lbs) 10 burpees 20 DU’s Post time to comments.

Warm up; Tabata run – grade 8% speed 8 for 7 mins Xfit WOD; With a continuously running clock, do one push press and one box jump the first minute, two push press and two box jumps the second minute, three push press and three box jumps the third minute… continuing as long as you […]

Warm up; 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Superman Pull up Dip Xfit WOD; For time: 10 balance ball push-ups 20 knees-to-bar 30 Power cleans, 95lbs/45lbs 40 Wall ball shots, 20 pound ball to 10′ target/ 14lbs women […]