Warm up; 3 Rounds – Samson stretch 10 sit ups 10 supermans 10 squats Xfit WOD; 10 Rounds for time; 5 thrusters (75lbs/50lbs) 10 burpees 20 DU’s Post time to comments.

Warm up; Tabata run – grade 8% speed 8 for 7 mins 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 and three box jumps the third minute… continuing as long as you […]

Warm up; 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Superman Pull up Dip Xfit WOD; For time: 10 balance ball push-ups 20 knees-to-bar 30 Power cleans, 95lbs/45lbs 40 Wall ball shots, 20 pound ball to 10′ target/ 14lbs women […]

Warm up; 20 push ups 20 supermans 20 broad jumps 5 min row Xfit WOD; Neil’s friend Cindy – AMRAP in 20 minutes. 5 hand release push up’s 10 box jumps (24″ / 20″) 15 squats Post rounds to comments.