Warm up: Warmy 25 lunges, total 10 side sit up’s, each side 10 hollow rocks 20 push up’s, 3 count on the way down explosive on the way up. Take a short break at 10th rep. Xfit WOD: Complete 500 DU’s as fast as possible with push presses on the minute. Round 1 – 85#/45#, […]

Warm Up: Warmy Grab a partner and perform the following 2 exercises, 2 rounds of; *Isometric push up’s **Handstand hold *start in push up position when partner says go lower half way and hold for 20 seconds then push back up and rest in plank position for 10 seconds then lower for another 20 seconds…switch. […]

Warm Up: Warmy 2 rounds of; 15 squat jumps 20 hollow rocks 25 v-up’s Xfit WOD: 5K run (meet on field for warm up – you’ll leave the field and head down Eldridge going north (cross Eldridge and 64th) – the road bends left (now heading west) about 1/3 of a mile into the run […]

Warm Up: Warmy 2 rounds of; 25 superman 30 mountain climbers (15 each side) 35 ab mat sits rest 1 minute Xfit WOD: 5 Rounds for time of: 20 Wall balls 20/14 lb. 40 Double unders (substitute 100 singles) Post time to comments.

Warm up: Warmy 5 plank holds, 30 sec w/ 30 sec rest Xfit WOD: 10 rounds: 100 meter sprint, 10 pull-ups, 100 meter sprint, 10 burpees, 30 second rest. Post time to comments.