Warm up; 3 rds of; 1 min plank hold 1 min candle stick roll Run down and back (touch walls) x2 Xfit WOD’s; EMOM 10 mins 5 Thrusters (55lbs, 75lbs) 10 push up’s Rest 2 mins “Annie” 50, 40, 30, 20, 10 of… DU’s Sit up’s Post total reps and time to comments.

Warm up; 5 min 1/2 gasser’s 10, 10, 10 of push ups, hollow rocks, sit ups x3 rounds Xfit WOD; In 3 minutes, complete as many reps as possible of: Row damper 5 Wall ball shots, 20#/14# Knees-to-bar Box jumps, 20″/16″ Sumo deadlift high pull, 75#/45# Burpees Push press, 75#/45# Running wall-wall carry (45lbs/25lbs) Rest […]

Warm up; 100 kick 100 free 100 back 100 free Xfit 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 Post time to comments.

Warm up; 3 Rounds – Samson stretch 10 sit ups 10 supermans 10 squats Xfit WOD; 10 Rounds for time; 5 thrusters (75lbs/50lbs) 10 burpees 20 DU’s Post time to comments.

Warm up; Tabata run – grade 8% speed 8 for 7 mins Xfit WOD; With a continuously running clock, do one push press and one box jump the first minute, two push press and two box jumps the second minute, three push press and three box jumps the third minute… continuing as long as you […]