Warm up: 5 minute row Xfit WOD: Row: 3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds Post results to comments.

Warm Up: 20 stomach twists 5 Sun Salutations Warrior 1 to Warrior 3, half moon (w/ twist optional) x3/per side Xfit WOD: Five station set up (3 males/3 females per station) where the athlete will complete AMRAP in 2 minutes at each station. There will be a 2 minute rest between rounds. Two rounds total. […]

Warm Up: 5 minute row Xfit Strenght WOD Complete: Bench press 3×12 3:00 send off then… 10 min of… Max Pull ups in 4 mins Max Push ups 3 mins Max Dips 2 mins Max DU’s 1 min 25 Ab Mat Sit ups Post bench press weight and max reps to comments.

Warm Up: Skills; 10 minute squat practice Xfit WOD: 5 rounds for time of: 20 walking lunges holding 45#/25# plate over head (10/leg) 20 situps 20 pushups (chest and thigh MUST touch and FULL extension with arms for reps to count) 20 ball slams (20#), Those feeling tough (40#) Equipment needed: Mats Ball Slams 25# […]

For those that are participating in the Open, workout #2 will be administered. This is a tough one but we’ll all be able to move on the the next round assuming we can complete one rep NOT rounds, that’s doable! Below is the video that explains the workout and its particulars. I’ve also included the […]