Warm-up WOD: 25 burpees over box (24″) Xfit WOD: For time: 10 Handstands 185 pound Deadlift, 15 reps 25 Box jumps, 24 inch box 50 push-ups 200 Double-unders 100 Wallball shots, 20 pounds, 10′ Run 400 meters with a 25lb plate Post time to comments.

Xfit swim WOD: 10 lengths swim 1 length underwater (use fins) 9 lengths swim 1 length underwater 8 lengths swim 1 length underwater 7 lengths swim 1 length underwater etc., down to 1 of each Xfit run WOD: 5x800M holding fastest pace. Rest 90 secs in between each interval. Post time to comments.

Warm-up WOD: Details at GymnasticsWOD Xfit WOD: 21 Barbell Thrusters (95lbs / 65lbs) 3 Chest to bar Pull-ups 18 Barbell Thrusters 6 Chest to bar Pull-ups 15 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 9 Barbell Thrusters 15 Chest to bar Pull-ups 6 Barbell Thrusters 18 Chest […]

Warm-up WOD. For REPS BENCHMARK DAY Max Push Ups in 2 minutes Rest for 3 minutes Max Deadhang Pull Ups in 2 minutes Rest for 3 minutes Max Jump Rope Double Unders in 2 minutes Xfit WOD. 3 rounds @ 1 minute each station – rest 2 mins. in between rounds. 5 burpees max reps […]

Run WOD: Goal is to use maximum effort for 2 min interval. 2 min on 1 minute off x 6 Cover as much distance as possible on each interval. Tabata stomach Mobility practice x10 mins. Post to comments.