Warm Up: 2 rounds of; L-Handstand – hold 2-5 seconds 10 Star Shooters 5 Broad Jumps 1 lap around gym Xfit WOD: AMRAP in 15 minutes Teams of 3-4 depending on how many show up. Wall-wall-wall-wall Power Cleans (65#/45#) Burpees (clapping) Goblet Squats (25#/10# plate) Post team reps to comments.

Warm Up: 5 minute Row 30 squats (hold at bottom for 2-3 seconds between reps) Xfit WOD: Ten rounds for time of: 135 pound Deadlift, 15 reps 15 push-ups Post time to comments.

Warm Up: Scott’s warm up. Xfit WOD: 21, 18, 15…3 of; Thruster (75#/55#) Handrelease push up’s Post time to comments.

Warm Up: 3 rounds; 10 push ups 10 squats 10 sit ups Xfit WOD: With a running clock, perform 1 hang clean and 1 box jump within the first minute. In minute 2 perform 2 hand cleans and 2 box jumps…etc. until you can’t complete both exercises within the minute. At that point determine which […]

Rest strength and conditioning, train endurance. Choose one below. Bike: 3-5 x 2M, spin/rest 4:00 between, hold splits within 2-3 seconds Run: 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds C2 Row: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds Post effort to comments.