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.

Xfit Run WOD: 2 min on 1 minute off x 6 Cover as much distance as possible on each interval Tabata hollow hold Practice mobility WOD for 10 minutes. Post to comments.

Warm-up WOD: anything. Xfit WOD: Down and Back x2 Y’s back field (jumping rope) 25 Dive bomber push ups Down and Back x2 Y’s back field (running) 25 squats (45lbs, 25lbs plate) Down and Back x2 Y’s back field (jumping rope) 25 push ups Down and Back x2 Y’s back field (running) 25 broad jumps […]

Xfit WOD: Swim,Bike, Run, C2 2x10min, Rest 5min Between intervals Then 2x2min, Rest 1min Between intervals Hold distances/speeds or watts as consistent as possible on each interval. Post to comments.

j Warm-up WOD: 2 rds of: Mountain climbers x 1min Jumping jacks x 1min Shoot star jumps x 1min DU’s x 1min Holding handstand x 1min Xfit WOD: AMRAP in 20 minutes of: Thrusters, 10 reps (65lbs, 35lbs) 10 Box Jumps (24″, 20″) To count a box jump make sure to extend hips at top […]