Warm-up WOD; Anything 10 minutes. Xfit Run WOD; 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints Post to comments.

Warm-up WOD 10 minute run (6% grade) Xfit WOD #1 1 mile run (as fast as you can) Xfit WOD #2 partner style 21-15-9 reps for time of: Box Jump (24″, 20″) Power Snatch (75, 55) Kettlebell Swings (55, 35) Post times to comments.

Warm-up: Anything for 10 minutes Xfit Swim WOD: 1400 meters for time: 200 meters kick 200 meters with buoy 200 meters with buoy and paddles 200 meters with paddles only 200 meters with paddles and fins 200 meters with fins 200 meters swim Xfit Run WOD; 5k for time Post to comments.

Warm-up WOD; 25 squats 25 handstands 25 candle stick rolls Xfit WOD; Fight Gone Bad: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75 pounds (Reps) Row: calories (Calories) Post total reps to comments.

Warm-up WOD: EMOM of 7 min 1/2 gasser x2 Xfit WOD: 70 burpees 60 box jumps (20″, 16″) 50 barbell high pulls (45lbs, 25lbs) 40 sit ups 30 ring rows 20 ring push ups 10 toes to bar Post total time to comments.