Warm up; Samson stretch (15-30 secs each leg x’s 2) 10 push up’s 15 sit up’s 20 squats 400m run Xfit WOD; 5 rounds for time OH walking lunges 45/35 lbs 50 feet (knee touches floor) 21 burpees Rest 2 minutes…then HAPPY BIRTHDAY Mike – the big 50! 50 thrusters using lunge weight. Post time […]

The WOD (Workout of the Day) officially starts at 5:30am. From 5:15-5:30 is set up time. As a group we’ll warm up/stretch for about 5-7 minutes starting at 5:30 (or there about) then shortly thereafter we’ll start the WOD (WOD’s usually last 12-20 minutes but sometimes WOD’s may run past the 6:30 time). Please keep […]

Warm up; 2 rounds of; Samson stretch (15 secs. each leg) 10 squats 10 hollow holds 10 star shooters (start at bottom of squat then spring up) 1 suicide Xfit WOD; “Barbara” this is a benchmark WOD so post time to comments 5 rounds for time: 20 swings (45lbs/25lbs) 30 push up’s 40 sit up’s […]

Warm up; 3 rounds of 10 reps: Samson Stretch (hold stretch 15 secs each leg) squat Sit up’s Supermans Pull up’s Dips Xfit WOD; “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are good mornings, the second 8 are squats, the […]

Warm Up; 1/2 gassers x 5 mins Hollow rock hold 1 min Broad jump to half court and back Xfit WOD; 3 rounds of; Deadlift (95lbs/65lbs) Row for calorie count DU’s Wall ball cleans (20lbs/14lbs) Ring pulls Back squats (45lbs) Run Wall-to-Wall counts as 1 rep Pair up and pick a station. In round one […]