Warm up; Warmy+ 5 minutes on today’s exercises Xfit WOD: The Filthy Fifty WOD is completed as follows:  50 Box Jumps (24/20 inches) 50 Jumping Pull-Ups 50 Kettlebell Swings 50 Walking Lunges (bodyweight) 50 Knees-to-Elbows 50 Push Press (45/35 pounds) 50 Slam balls 50 Wall Ball Shots (20/14 pounds) 50 Burpees 50 Double-Unders

Warm Up: Warmy+ 4×3 deads + jumping jacks Xfit WOD: 10,9,8…1 for time of; Deads (185#) Box jumps (30”) Pull up’s ***P2 follows P1, the only rest is when partner hasn’t finished Rx’d rep count. However, every 2:30 minutes perform 3 burpee box jumps/partner. Push up work; 5×5 (right to left) Couch stretch 3 minutes […]

Most likely back in the gym for tomorrow’s WOD. Warm up: Warmy+ 100 KB swings Xfit WOD; 21,15,9,12,18 of; Ball slams KB swings (53) Thrusters (95) T2B **one athlete works at a time. Pull up work 5×5 – 3 seconds on the way down 3 minute couch stretch each leg

Already 2nd Q of ‘21! Happy April everyone. Oh, and we’ll be outside on the field for today’s WOD. April challenge – complete 5000 KB swings over the next 30 days. One strategy is to work 20 days and have 10 days for rest. For example, Monday and Tuesday complete 250 swings each day then […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats using 15# plate Plank hold Step ups Row Xfit WOD: Teams of 2 or 3, complete the following within 22 minutes or 6 total rounds. 1000M Row 10 Deads (115#) 10 Box Jumps (24″) 10 Front Squats (115#) **while P1 starts to row, P2 and P3 begin […]