Warm up: Samson stretch (15 secs. ea. leg x2) 5 min 1/2 gasser Xfit WOD: For time; 100x Squats 90x Sit-ups 80x Slam ball (20#) 70x Double unders (210 single skips) 60x Push up’s 50x Wall ball (20#/14#) 40x Walking lunge steps 30x Box Jumps (24″/20″) 20x Push-press (65#/45#) 10x Bear crawls Post time to […]

Warm up: 5 minute of rolling boat – on third roll hold in V position for 3 seconds 5 minute run Xfit WOD: 5K TT Post time to comments.

Warm Up: 10 minute run – incline 4, speed 8 Xfit WOD: 20 pieces of Angie plus DU’s; 20 rounds 5x Pull-ups (chin over bar) 5x Push-ups (chest and thighs touch ground) 5x Sit-ups (reach through, hands touch feet) 5x Squats (butt to heals) 12x DU’s (or 36 single skips) Post time to comments.

Warm up: 10 minute jog/stretch Xfit WOD: 2x2x2x2x2 Deadlift 70% @ 1RM 6 x 400m, rest 1:00, hold efforts within 2-3 seconds Post weight to comments.

Warm up: 3 rounds of; 10 squat jumps 5 plank to elbows, elbows to plank 10 bicycle sit up’s 10 squats Xfit WOD: Football Gone Bad; 3 rounds, 1 minute each for max reps DB thrusters (65#/45#) Box jumps (20″) Push-ups Double unders Calorie row REST Post total reps to comments.