Warm up; 10 minutes of OHS, push press, front squat with bar only. Xfit WOD; “6-Pack of AMRAP” 6 Minute AMRAP – 6 Lunges holding 45lbs/25lbs / 18 Sit-Ups 5 Minute AMRAP – 5 Push Press / 15 Air Squats 4 Minute AMRAP – 4 Power Clean / 12 DU’s 3 Minute AMRAP – 3 […]

Warm up; 100m free then, 25 underwater, 25 back, 100 pull with fins, Xfit swim WOD; 8 rounds for time, with fins, 100 meters kick 25 meters swim, no breath 100 meters pull 25 meters swim, no breath One minute rest between 100s: Post time to comments.

Warm up; Two rounds: 400m 10 push ups 10 sit ups 10 squats Xfit WOD; In honor of the Crossfit Games, a lite version of what was Rx’d. 800M run 40 deadlifts (70lbs/45lbs) 75 hand release push ups 200 air squarts 800M run Post time to comments.

Warm-up; 2 rds of; 15 tuck jumps 15 broad jumps 15 air squats 5 min run Xfit WOD; Three rounds for time of: 35 Double-unders 55 (35lbs) pound Thrusters, 25 reps to half court and back plank walks Post time to comments.

Warm up; 10 minutes of gassers (1/2) Xfit WOD; 10, 9, 8, 7, 6, 5…and 1 Ground to overhead (65lbs, 35lbs) Hands on bar push up’s Squat clean The objective is to not remove hands from the bar the entire time. Once you complete GOH keep hands on bar and do push up’s then raise […]