Warm up: 8 laps around gym 10 push up’s 10 squats 10 sit up’s Xfit WOD: Five rounds for time of: Run 200 meters (wall to wall to half court) 20 Box jumps (24″/20″) Run 200 meters 20 Hand release push-ups Run 200 meters 20 Sit-ups (reach through touch feet) Run 200 meters 20 Squats […]

Warm up: 10 min stretch Tabata run (8 speed / 8 incline) Xfit WOD: Row 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30 Strength WOD: DE: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 0:45 Post loads […]

Warm Up: 3 rounds of; suicides 20 squats Xfit WOD: 5 rounds 50-40-30-20-10x reps Burpees DU’s (single skips) Front squats (60#/40#) Post time to comments.

Warm up: Samson stretch (15 secs. ea. leg x2) 5 min 1/2 gasser Xfit WOD: For time; 100x Squats 90x Sit-ups 80x Slam ball (20#) 70x Double unders (210 single skips) 60x Push up’s 50x Wall ball (20#/14#) 40x Walking lunge steps 30x Box Jumps (24″/20″) 20x Push-press (65#/45#) 10x Bear crawls Post time to […]

Warm up: 5 minute of rolling boat – on third roll hold in V position for 3 seconds 5 minute run Xfit WOD: 5K TT Post time to comments.