May’s challenge is training for the famous CF WOD, Murph Over the next 3 weeks or so programming will support for a fast time. To give you an idea, Crossfit Elite athlete’s complete Murph just under 30 minutes, standard times range from 45 minutes to 1 hour+. Break up Murph however you see fit, just […]

The end of another month and challenge! Tough one but glad we all got through it…right? Ah, who am I kidding. Good luck with May’s challenge. Warm Up: Warmy+ Tabata, 3 rds of; KB carry Box jump step ups Push ups Run for 20 secs Xfit WOD: Between you and your partner complete 300 KB […]

Darren’s back! Buy-in 500 air squats right into 100 (ea leg) lunges. Warm up: Warmy+ 5×3 front squat + 25 jumping jacks. In rounds 1,3 and 5 perform FS + on last rep push press Xfit WOD: EMOM (with a Partner) for 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up […]

Warm up: Warmy+ We’ll stretch in the gym then out on the field for warmy+ and WOD. 350m run then last 50m lunges x2 Xfit WOD: Yup, more swings – only 2 more days (at the gym) 5 rds for time of; Each partner completes 50 KB swings then run once around the field before […]

Warm Up: Warmy+ Tabata, 3 rds of; Push ups Split squats Wall ball cleans Box jump step ups Xfit WOD: 50-40-30-20-10 Reps For Time Box Jumps (24/20 in) Kettlebell Swings **Every 2 minutes, 3 burpees over KB. Pull up work; 4×8 + couch stretch x 3 minutes each leg