Warm Up: 100M Kick 75M back 50M free 25 kick Xfit 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 Post time to comments.

Warm Up: 2 rounds; 10 Squats 10 Sit up’s 10 Push up’s Xfit WOD: For time: 50 Box jump (24″/20″) 50 Wall ball squat clean (20#/14#) 50 Kettlebell swings, (35#/20#) Walking lunge, 50 steps (25 right, 25 left) 50 Ring pulls 50 Push press (45#) 50 Sit up’s (holding 10#’s) 50 Wall ball shots (20#/14#) […]

Warm Up: 75 Jumping Jacks 50 Double unders 25 Mountain climbers 10 push-ups Xfit WOD: Max rounds in 20 minutes; 15x Sumo Deadlift high pull (95#/65#) 15x Squats 15x Push-ups 15x Double unders (60 single skips) Run wall-wall x2 Post total rounds to comments.

Warm Up: “The Scott Special” Xfit WOD: Happy Birthday Susie and Kevin! 1 Round of; 37 Sit-up’s (hands must reach though and touch feet) 43 Hand-release push-up’s 37 DU’s (if single skip 2:1, or 74 jumps) 43 Squats (35#/25# plate) 37 Sit-up’s 43 Push press (65#/45#) 37 DU’s 43 Good mornings (body pump bar only) […]