I’ll be at the track at 7am. Warm up: 5 minute run around the track (Ralston Valley High School) Xfit WOD: 800Mx4 400Mx4 Rest = 1:1 Post times to comments.

Warm Up: Warmy 20 Burpee leap frogs w/ partner each Xfit WOD: Complete 5 rounds; 1 Minute of DU’s 1 Minute to perform 20 hang cleans 1 Minute to perform 15 squats No rest between rds. You have one minute to jump for reps. You have the second minute to perform 20 hang cleans. You […]

1000M row Pull’s (3×8 fat grip) Stomach x2 SWOD: Session 2, week 4 (deload) Deadlift 40%x5, 50%x5, 60%x5 50% 3×10 3 rounds of; Iso push-up hold, .30 sec Side plank, .30 sec Iso lunge hold, .30 sec 2 minute rest in between sets Post weight to comments.

Warm Up: Warmy 5min abs 1min in each of the following Hollow hold Flutter kicks Crunches Scissor Kicks Hollow hold Xfit WOD: For time, teams of 3 complete the following; 10 rounds of 100m sprints/athlete 375 total ball slams (use 20# and 14# wall balls) Post time to comments.

Warm Up: Warmy 5 minutes 1/2 gassers Xfit WOD: 4 Rounds of: 100 ft walking lunges with 25/10LBS plate held overhead, 30 box-jumps @24″/20″ 20 wall-ball shots @20/14LBS, 10 candlestick rolls Post time to comments.