Warm up; 10 minutes of easy swim Xfit WOD; Swim the first set of 50s at 90% effort; try to hold that pace throughout the series: 5 x 50 meters, with 10 seconds rest between sets 4 x 100 meters, with 20 seconds rest between sets 3 x 150 meters, with 30 seconds rest between […]

Warm-up; tabata DU’s Xfit WOD; 25 front squats (75lbs, 45lbs), 5 push up’s 20 front squats, 10 push up’s 15 front squats, 15 push up’s 10 front squats, 20 push up’s 5 front squats, 25 push up’s 5 get up’s (20lbs, 10lbs) 25 DU’s, 5 box jumps (24″, 20″) 20 DU’s, 10 box jumps 15 […]

Warm up; 10 burpees to straight jump to candle stick roll to straight jump 2 suicides Xfit WOD; For time: 50 kettlebell swing, 45/35 40 walking lunge (alternating) 30 pull ups 20 clapping push ups 10 power clean, 105/65 50 burpees 40 double unders 30 box jump, 24/20 20 wall ball shots, 20/14 10 chest […]

Warm up; 5-10 min light jog/stretching Xfit WOD; 2 teams – AMRAP in 20 minutes Hill run Thrusters (Body Bar 12lbs) Hand-release push ups Teams are made up of 3 xfitter’s. Each xfitter starts at one exercise and the clock starts. The two xfitter’s who are at the thruster and hand-release station cannot move to […]

                Warm up; 3 rds of: Once around soccer field 10 push ups 10 squats Stretch Xfit WOD; 4 rds of: length of soccer field, one arm waiter walk – right arm (45lbs/25lbs) 30 sit ups (reach through) lenght of soccer field, one arm waiter walk – left […]