Warm up: 12 inch worm push up’s (once hands start lifting off ground, walk forward setting up for the next IW) 12 forward and backward lunges with hands in pray position over head 6 Cross leg pistols 25 Hollow Rock Xfit WOD: Deck of Cards Face cards are 10, Aces are 11, numbered cards as […]

Warm Up: Spin 15 minutes Xfit WOD: Bike: 5 x (4:00 TT, 4:00 spin or off) Run: 6 x (3:00 TT, 3:00 off) C2 Row: 6 x (3:00 TT, 3:00 off) Post sport and distance covered per set to comments.

Warm Up: 3 rounds; Samson Stretch (15 – 30 seconds per leg) 10 Overhead Squats (very light weight, watch video below) 10 Situps 10 Hamstring Extensions (Goodmornings) 10 Dips Setting up for a overhead squat HowToOverheadSquat Xfit WOD: 5 rounds of; 45#/25# plate Overhead walking lunges (Let trailing knee gently kiss the ground on each […]

Warm up: 3 sets with light to medium weight of: Fit ball Sit ups, 15 reps Back Extensions, 15 reps KB/DB Swings, 15 reps Bench Press, 15 reps Pull ups, 15 reps Xfit WOD: Dynamic Effort (DE): Sumo Deadlift 10 sets of 2 reps @ 60% of 1RM on 1:00 Dynamic Effort (DE) = Typically […]

Warm up: Tabata jump ropes 20 squats jumps 20 rolling v-up’s Xfit: 5 rounds of; 1 minute of thrusters (75#/55#) 1 minute of rest :35 secs of burpees, :35 secs of rest :15 secs of bear crawl, :15 secs of rest Max slam balls 2 minutes. Post reps to comments.