Warm-up WOD: 3 rounds of: 30M plank walk (watch vid below on correct plank walk) 15 hollow rock Details at GymnasticsWOD Xfit WOD: 5 Total Rounds. 1 min on, 30sec off: Move from one exercise to the other in this order. Wall ball (20lbs) Abmat Sit ups Push ups Seated Box Jumps. Sit on 12″ […]

Warm up; For reps EMOM for 10 minutes: 2 Toes to Bar 10 Push Ups 2 Pistols Max Reps V Ups WOD; 400M walking lunges (holding 25lbs, 10lbs plates) 5 straight jumps once 20 lunges have been complete Post time to comments.

Choose ONE of The Following Sports: Swim, Bike, Run, C2 SC: 20 Min Post to comments.

Warm up; 150 DU’s or 450 Singles Rest 3 minutes then; Death by power cleans (35lbs, 15lbs) With a running clock, one rep is preformed during first minute, 2 reps during minute two, 3 reps minute 3…and so on until the clock reaches 20 minutes. 210 reps total if each round is completed. Post total […]

Swim WOD; One minute rest between 50s: 12 x 50 meters swim (first 25 meters underwater; second 25 meters sprint) Record average 50-meter time. Run WOD; All out efforts: 3 Rounds, 2 Min total rest between rounds 30sec on 30 off 30 sec on 25 off 30 sec on 20 off 30 sec on 15 […]