Xfit WOD: Swim,Bike, Run, C2 2x10min, Rest 5min Between intervals Then 2x2min, Rest 1min Between intervals Hold distances/speeds or watts as consistent as possible on each interval. Post to comments.

j Warm-up WOD: 2 rds of: Mountain climbers x 1min Jumping jacks x 1min Shoot star jumps x 1min DU’s x 1min Holding handstand x 1min Xfit WOD: AMRAP in 20 minutes of: Thrusters, 10 reps (65lbs, 35lbs) 10 Box Jumps (24″, 20″) To count a box jump make sure to extend hips at top […]

Warm-up: 10 minutes of treadmill running (run at 6% grade) Xfit WOD: “The Chief” Max rounds in 3 minutes of: Power cleans, 3 reps (100 lbs / 65 lbs) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

Interval WOD: C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries Mobility WOD: 10 minutes Tabata stomach Post to comments.

Warm-up: 30 burpees Xfit WOD: 12 minutes AMRAP of; 20 mountain climbers 20 push ups 20 manmakers once a round is complete jump as high as you can then start the next round. Post rounds to comments.