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) […]

Warm up: 10 minute bike moderate effort Xfit WOD: Track-Run 200m 400 600 800 1600 800 600 400 200 Recovery is 50% of your run time. Post effort to comments.