Warm up Warmy+ 5,5,3,3 of wall ball cleans, burpees over wall ball and lunges with wall ball overhead Xfit WOD: AMRAP in 20 minutes 10 Hang cleans (95/65) 10 wall balls (20/14) 10 Box Jumps (24/20 in) Cash out; run 3 times around field in a line with last person holding a wall ball and […]

Warm Up: Warmy+ 5×5 reps of the following; 5 KB swing squats, 5 burpee of bar, 5 HRPU’s Xfit WOD: 4 rounds for time of; P1 completes 800M run P2 completes; 21 KB Swings (53/35) 15 Push ups 9 Front squats (115/75) Each athlete needs to complete both exercises before moving on the round 2. […]

It’s birthday day (really next Wednesday) for the one and only Big D! Happy Birthday Man! **i’ll be on vacation next week and won’t post until the following Wednesday. Warm up: Warmy+ Tabata, 3 rds of; Step ups Plank hold (10 sec hold right side, 10 sec left side) Squats Push ups Xfit WOD: Within […]

Warm up: Warmy+ 3 rds, 1 minute each rd of; 3 squat cleans, 7 push ups and 5 weighted lunges, each leg (KB 53/35) Xfit WOD; Complete the following sequence for each exercise (and run a 200 in between each set) 34,21,13,8,5,3,2,1,1 of; Front squats (95/65) KB swings (53/35) Push ups Then run a 200

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time Buy-In: 400 meter Run Directly into: 52 Deadlifts (75/55 lb) 52 Slam ball 52 Air Squats 52 Cleans (75/55 lb) 52 Push press (75/55) 52 Wall Ball Shots (20/14 lb) 52 sit ups 52 Snatches (75/55 lb) 52 Burpees […]