WARM UP: 3 rounds Broad jump to half court 5 Burpees 20 Squats   GIRLS GONE WILD Teams start at assigned stations and rotate after each CrossFit Lady is complete. Share the work as you and your partner choose. Only one athlete can work at a time. The stations are: […]

Warm-up; Elevated leg planks hold 1 min x3 (partner hold legs) 1/2 gasser x3 (30 secs to complete and rest) Xfit WOD; Complete four rounds of 1 minute at each station. Rest 1 minute between rounds. BB Thrusters – (Rx’d 65 lbs, 35 lbs) Box Jump – 20 inch box Sumo high pulls – (Rx’s […]

Warm-up; 5 minutes of vinyasa stretch Xfit WOD; “Tosh” Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100 m/y, 200 m/y) Bike (SS Tue, 3S Wed): 3 x (1/2M, 1M, 2M) Run (SS Tue, 3S Tue): 3 x (200m, 400m, 600m) Work:Rest ratio of 1:1. Rest the exact time it takes to complete each […]

Warm-up; 10 minute jump rope. Xfit WOD; For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Times will range from […]