For those who tested on the bike, it’s retest time! Before the end of the weekend retest your bike time over 50 cals. The next challenge will be posted Monday, February 1st Warm up: Warmy+ Tabata, 3 rds of; Hold in bottom position of squat Handstand hold Bear crawl to half court and back KB […]

Warm up: Warmy+ 3×5 squat cleans + 25 jumping jacks Xfit WOD: AMRAP, 20 minutes of; 5 pull ups 10 push ups 15 BW squats **every other minute perform power cleans at 135. First set 1 rep, second set 2 reps, then 3, 4, 5. Then back down the ladder starting at 5 reps…down to […]

Give a shout out to Kevin, Happy Birthday man! Enjoy the day. Warm up: Warmy+ 5×3 GTO + run baseline to baseline in between sets. Xfit WOD: AMRAP 25 minutes of; Row 1975 meters (total) 125 hang snatches/KB swings (75#&53) **46 front squats (105#) total **Every 5 minutes complete 46 front squats (total) Pull and […]

Warm up: Warmy+ 5×3 KB snatches + 3 wall ball cleans + 15 jumping jacks. Xfit WOD: Station 1: 4 rds of: 25 wall balls 25 box jumps (24) **P1 completes WB while P2 completes Box Jumps, switch only when both athletes have finished their respected rep count. Then… Station 2: 4 rds of; 25 […]

Warm up Warmy+ Tabata, 3 rds of Split squats HRPU Squat jumps DU’s Xfit WOD: 20 plate pushes (45×2), split 3 rds of Plate OH lunges 21 frog leap burpees Pull up work 5,10,15,10,5