Warm Up: 2 rounds of; suicides plank walk (baseline to baseline) Xfit WOD: “Broken Burpees” Max rounds in 7 minutes; 7x Push-ups 7x Sprawl 7x Squat jumps rest 2 minutes…then “Annie” 50, 40, 30, 20, 10 DU’s (200, 160, 120, 80, 40 for single skippers) Sit-up’s Equipment needed; Mats Jump ropes Post rounds and time […]

Warm Up: 5 minute row Xfit WOD: 5 rounds Rest as needed between lifts Push press 5-5-5-5-5x Post weight to comments.

Warm Up: 3 rounds of; 10 squats 10 push up’s 10 superman Xfit WOD: With a running 20 minute clock perform the following on the minute; 20 squats, 1 push up, 19 squats, 2 push up’s, 18 squats, 3 push up’s…last round 1 squats, 20 push up’s. Post completed rounds to comments.

Warm Up: 100M Kick 75M back 50M free 25 kick Xfit WOD: 1400 meters for time: 200 meters kick 200 meters with buoy 200 meters with buoy and paddles 200 meters with paddles only 200 meters with paddles and fins 200 meters with fins 200 meters swim Post time to comments.

Warm Up: 2 rounds; 10 Squats 10 Sit up’s 10 Push up’s Xfit WOD: For time: 50 Box jump (24″/20″) 50 Wall ball squat clean (20#/14#) 50 Kettlebell swings, (35#/20#) Walking lunge, 50 steps (25 right, 25 left) 50 Ring pulls 50 Push press (45#) 50 Sit up’s (holding 10#’s) 50 Wall ball shots (20#/14#) […]