Warm up; 5-10 min light jog/stretching Xfit WOD; 2 teams – AMRAP in 20 minutes Hill run Thrusters (Body Bar 12lbs) Hand-release push ups Teams are made up of 3 xfitter’s. Each xfitter starts at one exercise and the clock starts. The two xfitter’s who are at the thruster and hand-release station cannot move to […]

                Warm up; 3 rds of: Once around soccer field 10 push ups 10 squats Stretch Xfit WOD; 4 rds of: length of soccer field, one arm waiter walk – right arm (45lbs/25lbs) 30 sit ups (reach through) lenght of soccer field, one arm waiter walk – left […]

Warm-up; Annie’s girlfriend 25-20-15-10-5 DU’s Sit-up’s Xfit WOD; As many rounds as possible in 20:00 of: 9 burpees 12 Push Press 45/25 to 1/2 court and back broad jumps Post rounds to comments

Warm-up; 10 minutes of yoga Xfit WOD; Run 8 x 400m, rest 1:30, hold within 3-5 seconds Post to comments.

Warm-up; 800M (sprint the straights, jog the curves) Xfit WOD; 5 Rounds For Time: Run 400m 50 BW Squats 10 Burpees Post time to comments.