Warm-up WOD; 3 rds. 1 min of squats 1 min of military push-ups 1 min of single skips Xfit WOD; For time: 20 Calorie Row 30 Burpees 30 Ground to Overhead – 95lbs./65lbs. 30 Toes to Bar 100 ft. Overhead Walking Lunges – 45lbs./25lbs. Post time to comments.

Warm-up swim WOD Xfit WOD; 2500M – however you want, free, back, fly…etc. just try not to rest (that much). Post time to comments.

Warm-up: 3 rds. 1 min of sit-up’s 1 min of lunges 1 min of supermans Xfit WOD: 10 rds. of; 10 thrusters (65 lbs) 10 pull-ups Post time to comments.

Warm-up WOD; 25 leg lifts (right and left) On last lift (right and left) hold leg up for 20 seconds. 25 side leg lifts (same as above) 25 front leg lifts (same as above) 35 lbs OH lunge 25 feet, then 10 tuck burpees. Xfit WOD; 3 Rounds for time of: 21 Front Squats (95, […]

Warm-up WOD; Anything 10 minutes. Xfit Run WOD; 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints Post to comments.