Warm-up WOD: anything. Xfit WOD: Down and Back x2 Y’s back field (jumping rope) 25 Dive bomber push ups Down and Back x2 Y’s back field (running) 25 squats (45lbs, 25lbs plate) Down and Back x2 Y’s back field (jumping rope) 25 push ups Down and Back x2 Y’s back field (running) 25 broad jumps […]

Xfit WOD: Swim,Bike, Run, C2 2x10min, Rest 5min Between intervals Then 2x2min, Rest 1min Between intervals Hold distances/speeds or watts as consistent as possible on each interval. Post to comments.

j Warm-up WOD: 2 rds of: Mountain climbers x 1min Jumping jacks x 1min Shoot star jumps x 1min DU’s x 1min Holding handstand x 1min Xfit WOD: AMRAP in 20 minutes of: Thrusters, 10 reps (65lbs, 35lbs) 10 Box Jumps (24″, 20″) To count a box jump make sure to extend hips at top […]

Warm-up: 10 minutes of treadmill running (run at 6% grade) Xfit WOD: “The Chief” Max rounds in 3 minutes of: Power cleans, 3 reps (100 lbs / 65 lbs) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

Interval WOD: C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries Mobility WOD: 10 minutes Tabata stomach Post to comments.