Warm-up: 3 rds. 1 min of sit-up’s 1 min of lunges 1 min of supermans Xfit WOD: 10 rds. of; 10 thrusters (65 lbs) 10 pull-ups Post time to comments.

Warm-up WOD; 25 leg lifts (right and left) On last lift (right and left) hold leg up for 20 seconds. 25 side leg lifts (same as above) 25 front leg lifts (same as above) 35 lbs OH lunge 25 feet, then 10 tuck burpees. Xfit WOD; 3 Rounds for time of: 21 Front Squats (95, […]

Warm-up WOD; Anything 10 minutes. Xfit Run WOD; 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints Post to comments.

Warm-up WOD 10 minute run (6% grade) Xfit WOD #1 1 mile run (as fast as you can) Xfit WOD #2 partner style 21-15-9 reps for time of: Box Jump (24″, 20″) Power Snatch (75, 55) Kettlebell Swings (55, 35) Post times to comments.

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.