Warm Up: Tabata run 8/8 Xfit WOD: “The Turkey Tri” – we may do this as a team depending on who shows. Wall-ball (20#/14#) 21-15-9x reps Burpees 9-15-21x reps Mini ass ‘n’ ab Annie 25,20,15,10,5 Walking lunge steps Sit-ups Rowing Fran 21-15-9x reps Thruster (65#/45#) Row 500M Post time to comments.

Warm Up: 1500M Row Xfit WOD: Split Clean 5,5,5,3,3,3 Rest 2-4 minutes between sets Rest 2-5 minutes, then… Tabata alternating between squats and sit up’s. 4 sets of each exercise. Post weight to comments.

Warm Up: Samson Stretch (:15 x’s 3/leg) 2 rounds; 10 hollow rocks 10 DD’s to UD’s Xfit WOD: For time 50x DU’s 50x Thrusters (45#/25#) 50x Push-ups 50x Box jumps (20″) 50x Curls (45#/25#) 50x Sit-ups 50x Thrusters (45#/25#) 50x DU’s Post time to comments.

Warm up: 2 rounds; Handstand hold :30 secs 5 candle stick rolls 6 squats (focus on breaking parallel, rest at bottom) Xfit WOD: Pharaoh’s Pyramids 19 rounds 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1x reps Front squats (75#/45#) Burpees Box jump (30″/24″) Post time to comments.

Warm Up: Run 7 minutes Xfit WOD: Row total 3000M Row 300M first minute, rest second minute, row 300M third minute, rest forth minute…etc. until you’ve completed 3000M. Cut off time is 20 minutes (or 10 minutes on 10 minutes off). Penalty – every 10 seconds past the cut off time perform 1 burpee. Post […]