Warm up: 5 minutes jump rope 20 butterfly sit up 10 broad jumps (must jump at least 4 feet) 10 push up’s Xfit WOD: 80 back squats (45lbs/25lbs) 70 hang power clean (45lbs/25lbs) 60 two-count flutter kicks (don’t drop feet to ground) 50 push press (45lbs/25lbs) 40 wall balls (20lbs/14lbs) 30 butterfly sit up’s 20 […]

Warm up: 3 rounds of; Samson stretch (15 second hold each leg) 30 second plank hold 15 second side plank hold (right side) 15 second side plank hold (left side) —————————————- 5 hollow hold to superman 20 squats Xfit WOD: 7 rounds of; 10 reps of Thrusters (65lbs/45lbs) 10 bar facing burpees (chest and legs […]

Warm up: 3 rounds of; 10 candle stick rolls 10 sit ups 10 squats 1 minute hollow hold Xfit WOD: For time; 100 DU’s (double under’s) if you can’t do DU’s 3:1 single skips, or 300 10 power clean squats (65lbs/45lbs) 75 single skips 10 power clean squats (65lbs/45lbs) 50 DU’s (150 single skips) 10 […]

Warm up; 5 minute running clock of, 10 sit up’s 10 burpees 10 squats Wall-Wall run After 5 minutes, 1 minute plank in push up position. Xfit WOD; True Tabata Walls Balls(20#/14#) Knees-to-Elbows Box Jumps (24′/20′) Push-Ups Then… ME 2 minutes of UNBROKEN wall balls (butt to heals) – post total reps. Score is lowest […]

Warm up; Samson stretch (15-30 secs each leg x’s 2) 10 push up’s 15 sit up’s 20 squats 400m run Xfit WOD; 5 rounds for time OH walking lunges 45/35 lbs 50 feet (knee touches floor) 21 burpees Rest 2 minutes…then HAPPY BIRTHDAY Mike – the big 50! 50 thrusters using lunge weight. Post time […]