Warm Up: Jump rope 5 minutes Samson Stretch (15 secs x3) Xfit WOD: “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) […]

Warm Up: Run tabata speed at 8 incline at 8 Xfit WOD: Max rounds in 20 minutes 5 Get Up’s each arm (20#KB, 10#KB) 3 rounds of Cindy – (5 slam balls, 10 push up’s and 15 squats) 30 DU’s Post last completed round to comments.

HAPPY WOD-OWEEN! Warm Up: 2 rounds of; 10 superman’s 10 candle stick rolls 10 hollow rocks 1 round of; 8 laps around gym Xfit WOD: Please watch video below to understand the movements during the WOD. Bear Complex WOD Demo The scary bear complex, 5 rounds – rest between rounds as needed; 7 sets of […]

Warm Up: 5 minutes of shoulder stretch 5 minutes of 1/2 gasser Xfit WOD: The following video demonstrates each exercise below. Take a minute to watch it before Friday’s WOD. WOD Demo Complete as many rounds as possible in 20 minutes of: 2 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) […]