Warm up; 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Superman Pull up Dip Xfit WOD; For time: 10 balance ball push-ups 20 knees-to-bar 30 Power cleans, 95lbs/45lbs 40 Wall ball shots, 20 pound ball to 10′ target/ 14lbs women […]

Warm up; 20 push ups 20 supermans 20 broad jumps 5 min row Xfit WOD; Neil’s friend Cindy – AMRAP in 20 minutes. 5 hand release push up’s 10 box jumps (24″ / 20″) 15 squats Post rounds to comments.

Warm up; Xfit WOD; Three rounds for time of: Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Squats Run 100 meters 50 Hollow Rocks Post time to comments.

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 […]