Warm Up: 10 minute run – incline 4, speed 8 Xfit WOD: 20 pieces of Angie plus DU’s; 20 rounds 5x Pull-ups (chin over bar) 5x Push-ups (chest and thighs touch ground) 5x Sit-ups (reach through, hands touch feet) 5x Squats (butt to heals) 12x DU’s (or 36 single skips) Post time to comments.

Warm up: 10 minute jog/stretch Xfit WOD: 2x2x2x2x2 Deadlift 70% @ 1RM 6 x 400m, rest 1:00, hold efforts within 2-3 seconds Post weight to comments.

Warm up: 3 rounds of; 10 squat jumps 5 plank to elbows, elbows to plank 10 bicycle sit up’s 10 squats Xfit WOD: Football Gone Bad; 3 rounds, 1 minute each for max reps DB thrusters (65#/45#) Box jumps (20″) Push-ups Double unders Calorie row REST Post total reps to comments.

Warm up: Samson stretch (15 secs ea. leg x3) 2 round of; 1 min plank hold 1 min sit up’s 1 min hollow hold 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 […]

Warm up: Tabata run 8 speed, 8 incline 2 rounds of; 10 push up’s 15 sit up’s 20 squats Xfit WOD: Complete 5 burpees and perform max rep 65lbs/45lbs thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the […]