Warm- up WOD; Complete 15 reps of wall balls, ball slams, push ups, thrusters 65 lbs, DU’s for REPS. Xfit WOD; 5 Rounds 3 minutes to complete: 8 Burpees 15 KB Swings 35 lbs Wall Balls, ball slams, push ups, thrusters 65 lbs, DU’s for REPS – Rest 1 min. between rounds. Post total reps […]

Warm-up WOD; Tabata C2 Xfit WOD Swim, Bike, Run, C2 9 Minute All out Effort Cover as much Distance as Possible. Post distance to comments.

Warm-up WOD; 3 rds. 1 min of squats 1 min of military push-ups 1 min of single skips Xfit WOD; For time: 20 Calorie Row 30 Burpees 30 Ground to Overhead – 95lbs./65lbs. 30 Toes to Bar 100 ft. Overhead Walking Lunges – 45lbs./25lbs. Post time to comments.

Warm-up swim WOD Xfit WOD; 2500M – however you want, free, back, fly…etc. just try not to rest (that much). Post time to comments.

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.