Warm up; Samson stretch x2 hold for 15 secs Hollow hold x1 hold for 1 minute Plank right leg up first 30 secs left leg up last 30 secs 10 hand release push ups 2 min jog Xfit WOD — Main Event Fight Gone Bad 5 rounds! In this workout you move from each of […]

Warm up; 10 Handstand hold 3 seconds 30 sit up’s 2 min wall sits 1 suicide run Xfit WOD; AMRAP 12 mins: 5 Deadlift (75#/55#) 5 Hang Power Clean (75#/55#) 5 Front Squat (75#/55#) 5 Push Jerk (75#/55#) 5 Split Jerk (75#/55#) The ending position for each movement is the starting position for the next. […]

Warm up; 3 rds of; 1 min plank hold 1 min candle stick roll Run down and back (touch walls) x2 Xfit WOD’s; EMOM 10 mins 5 Thrusters (55lbs, 75lbs) 10 push up’s Rest 2 mins “Annie” 50, 40, 30, 20, 10 of… DU’s Sit up’s Post total reps and time to comments.

Warm up; 5 min 1/2 gasser’s 10, 10, 10 of push ups, hollow rocks, sit ups x3 rounds Xfit WOD; In 3 minutes, complete as many reps as possible of: Row damper 5 Wall ball shots, 20#/14# Knees-to-bar Box jumps, 20″/16″ Sumo deadlift high pull, 75#/45# Burpees Push press, 75#/45# Running wall-wall carry (45lbs/25lbs) Rest […]

Warm up; 100 kick 100 free 100 back 100 free 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.