Warm-up: Anything for 10 minutes Xfit Swim WOD: 1400 meters for time: 200 meters kick 200 meters with buoy 200 meters with buoy and paddles 200 meters with paddles only 200 meters with paddles and fins 200 meters with fins 200 meters swim Xfit Run WOD; 5k for time Post to comments.

Warm-up WOD; 25 squats 25 handstands 25 candle stick rolls Xfit WOD; Fight Gone Bad: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75 pounds (Reps) Row: calories (Calories) Post total reps to comments.

Warm-up WOD: EMOM of 7 min 1/2 gasser x2 Xfit WOD: 70 burpees 60 box jumps (20″, 16″) 50 barbell high pulls (45lbs, 25lbs) 40 sit ups 30 ring rows 20 ring push ups 10 toes to bar Post total time to comments.

Xfit Run WOD: 2 min on 1 minute off x 6 Cover as much distance as possible on each interval Tabata hollow hold Practice mobility WOD for 10 minutes. Post to comments.

Warm-up WOD: anything. Xfit WOD: Down and Back x2 Y’s back field (jumping rope) 25 Dive bomber push ups Down and Back x2 Y’s back field (running) 25 squats (45lbs, 25lbs plate) Down and Back x2 Y’s back field (jumping rope) 25 push ups Down and Back x2 Y’s back field (running) 25 broad jumps […]