Warm up; 20 push ups 20 supermans 20 broad jumps 5 min row Xfit WOD; Neil’s friend Cindy – AMRAP in 20 minutes. 5 hand release push up’s 10 box jumps (24″ / 20″) 15 squats Post rounds to comments.

Warm up; Xfit WOD; Three rounds for time of: Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Squats Run 100 meters 50 Hollow Rocks Post time to comments.

Warm up; 10 minutes of OHS, push press, front squat with bar only. Xfit WOD; “6-Pack of AMRAP” 6 Minute AMRAP – 6 Lunges holding 45lbs/25lbs / 18 Sit-Ups 5 Minute AMRAP – 5 Push Press / 15 Air Squats 4 Minute AMRAP – 4 Power Clean / 12 DU’s 3 Minute AMRAP – 3 […]

Warm up; 100m free then, 25 underwater, 25 back, 100 pull with fins, Xfit swim WOD; 8 rounds for time, with fins, 100 meters kick 25 meters swim, no breath 100 meters pull 25 meters swim, no breath One minute rest between 100s: Post time to comments.

Warm up; Two rounds: 400m 10 push ups 10 sit ups 10 squats Xfit WOD; In honor of the Crossfit Games, a lite version of what was Rx’d. 800M run 40 deadlifts (70lbs/45lbs) 75 hand release push ups 200 air squarts 800M run Post time to comments.