Warm Up: Jump rope 5 minutes Samson Stretch (15 secs x3) Xfit WOD: “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20#/14#(Reps) Sumo deadlift high-pull 75#/55# (Reps) Box Jump 20″ box (Reps) Push-press 75#/55# […]

Saturday WOD – Ralston Valley High School at 8am. Warm Up: 5 build-up 100 meter runs Stretch Xfit WOD: 1600M 1200M 800M 400M Rest equals how long it took to run the required meter. Post times to comments.

Meet in the big gym. Warm Up: 2 rounds of; 2 minutes, Rear Overhead Throws – partner up and stand 10 feet apart. Whoever has the med ball first turn around and throw the ball backwards over your head to your partner. Turn around to receive their throw. 1 minute sit up’s Run wall-wall-wall-wall Xfit […]

Warm Up: 5 minute row Xfit SWOD: Week 2 – Shoulders Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. Last set @ 50%, 5 sets 10 reps. Then… Mini-Badger; 30 squat cleans (95#/65#) 30 […]

Warm Up: 5 minute 1/2 gasser 2-3 minute practice handstands (grab a partner and try to stay away from the wall) Xfit WOD: “3-2-1” for reps – First round 3 minutes at each station, second round 2 minutes and last round 1 minute of; Wall ball (20#/14#) DU’s (3:1 single skippers) Power clean (95#/65#) PowerCleanDemo […]