Warm up: Samson stretch (15 secs ea. leg x3) 2 round of; 1 min plank hold 1 min sit up’s 1 min hollow hold Xfit WOD: With a continuously running clock, do one push press and one box jump the first minute, two push press and two box jumps the second minute, three push press […]

Warm up: Tabata run 8 speed, 8 incline 2 rounds of; 10 push up’s 15 sit up’s 20 squats Xfit WOD: Complete 5 burpees and perform max rep 65lbs/45lbs thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the […]

Warm up: 5 minutes jump rope 20 butterfly sit up 10 broad jumps (must jump at least 4 feet) 10 push up’s Xfit WOD: 80 back squats (45lbs/25lbs) 70 hang power clean (45lbs/25lbs) 60 two-count flutter kicks (don’t drop feet to ground) 50 push press (45lbs/25lbs) 40 wall balls (20lbs/14lbs) 30 butterfly sit up’s 20 […]

Warm up: 3 rounds of; Samson stretch (15 second hold each leg) 30 second plank hold 15 second side plank hold (right side) 15 second side plank hold (left side) —————————————- 5 hollow hold to superman 20 squats Xfit WOD: 7 rounds of; 10 reps of Thrusters (65lbs/45lbs) 10 bar facing burpees (chest and legs […]

Warm up: 3 rounds of; 10 candle stick rolls 10 sit ups 10 squats 1 minute hollow hold Xfit WOD: For time; 100 DU’s (double under’s) if you can’t do DU’s 3:1 single skips, or 300 10 power clean squats (65lbs/45lbs) 75 single skips 10 power clean squats (65lbs/45lbs) 50 DU’s (150 single skips) 10 […]