Warm Up; 1/2 gassers x 5 mins Hollow rock hold 1 min Broad jump to half court and back Xfit WOD; 3 rounds of; Deadlift (95lbs/65lbs) Row for calorie count DU’s Wall ball cleans (20lbs/14lbs) Ring pulls Back squats (45lbs) Run Wall-to-Wall counts as 1 rep Pair up and pick a station. In round one […]

Warm up; 3 rounds of; 10 candle stick rolls 10 Squats 10 Supermans 1 Suicide Xfit WOD; For time: 30 Box Jumps 20″/18″ 40 steps, walking lunges 50 Wall Balls (20lbs / 14lbs) 60 Mountain Climbers (knee outside of arm) 70 Sit ups (8lb ball) 80 Air Squats A total of 330 reps. Two xfitter’s […]

Warm up; Tabata run 8 speed @ 8 incline Xfit WOD; 1 mile ME…then 21, 18, 15…3 of Front squats (65lbs, 45lbs) Box jumps – must jump on box, full extension then jump down to other side to complete 1 rep. Once you complete WOD, rest 2 mins then 150 slam ball for time. Post […]

Warm up; Tabata run – incline @ 8, speed at @ 8 Xfit WOD; 1500 reps…4800 meter row! Team WOD – 3 person team, completing the following; Power clean squat (20 lbs/15 lbs) Sit up’s (6 lbs ball) Row Each person must complete 1600 meters but not necessarily all at one time. It’s up to […]

Warm up; 3 rounds of: 10 Rolling boat holds 10 squats 10 supermans Xfit WOD’s; 3 rounds for time: 100 DU’s 50 burpees 50 box jumps (24″/20″) Karen – “half of her” 75 wall ball shots for time Post time to comments.