What NOT to do in cross fit! Warm-up; Run 1 mile then immediately jump off of treadmill and do as many sit-ups as possible (no breaks)! Xfit WOD; “Classic” in honor of my stupidity. 21, 18, 15, 12, 9, 6, 3, 1 – for time. Push Press (65lbs, 35lbs) Manmakers (but […]

Warm- up WOD; Complete 15 reps of wall balls, ball slams, push ups, thrusters 65 lbs, DU’s for REPS. Xfit WOD; 5 Rounds 3 minutes to complete: 8 Burpees 15 KB Swings 35 lbs Wall Balls, ball slams, push ups, thrusters 65 lbs, DU’s for REPS – Rest 1 min. between rounds. Post total reps […]

Warm-up WOD; Tabata C2 Xfit WOD Swim, Bike, Run, C2 9 Minute All out Effort Cover as much Distance as Possible. Post distance to comments.

Warm-up WOD; 3 rds. 1 min of squats 1 min of military push-ups 1 min of single skips Xfit WOD; For time: 20 Calorie Row 30 Burpees 30 Ground to Overhead – 95lbs./65lbs. 30 Toes to Bar 100 ft. Overhead Walking Lunges – 45lbs./25lbs. Post time to comments.