Warm Up: 2 rounds of; 50 jumping jacks 15 hollow rocks 15 candle stick rolls Xfit WOD: “Friday the 300th, or 13th” 100 burpees 100 DU’s 100 push presses (65#/45#) There’s a 20 minute cut off time. If you don’t finish the WOD in 20 minutes, one mountain climber (R, L leg = 1 rep) […]

Warm Up: Light jog 5-10 minutes Xfit Endurance WOD: 5K TT Post time to comments.

Warm Up: 2 rounds of; L-Handstand – hold 2-5 seconds 10 Star Shooters 5 Broad Jumps 1 lap around gym Xfit WOD: AMRAP in 15 minutes Teams of 3-4 depending on how many show up. Wall-wall-wall-wall Power Cleans (65#/45#) Burpees (clapping) Goblet Squats (25#/10# plate) Post team reps to comments.

Warm Up: 5 minute Row 30 squats (hold at bottom for 2-3 seconds between reps) Xfit WOD: Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups Post time to comments.

Warm Up: Scott’s warm up. Xfit WOD: 21, 18, 15…3 of; Thruster (75#/55#) Handrelease push up’s Post time to comments.