Warm up: Warmy+ 4×3 complex of PC to PP to FS + 20 jumping jacks. For time; 5 rds, 10 reps at each exercise of: Thrusters (105) Box jumps (28”) KB swings (53) Cash out 800 TOTAL wall balls between the group. **teams of 2 start at thrusters and complete Rx’d exercise and rep scheme. […]

Warm up: Warmy+ 3 rds of; 2 wall walks 4 devil presses (use wall ball) 6 split squats (ea leg) 8 wall ball toss (both partners start at baseline, P1 throws WB P2 runs to grab and toss. Continue this until each partner has thrown the WB 4x’s. Xfit WOD: Teams of 2 – I […]

Hip Band Distraction – Warm up: Warmy+ 4×4 of clusters + bear crawl to half court Xfit WOD; Three EMOMs in 24 minutes From 0:00-7:00, every minute on the minute complete: 5 Power snatches (75) 5 Burpees 5 Pull-Ups From 7:00-15:00, every minute on the minute complete: Minute 1: plate push down and back (45+25) […]

Adductor Smash Mob – Rolls the add’s out for 3-5 minutes per leg. Then sit against a wall and accumulate 10 minutes in bottom position. Keep going, almost done!

Hip Smash Mob – Grab a ball about the size of a softball and work the soft tissue around the hip while lying on your side. After spending about 4 or so minutes on each hip, we’re at 9 minutes today with a squat progression called 27 squats. Warm Up: Warmy+ 3×3 Front Squats + […]