Reminder of the beach party at Chuck’s house – July 27th around 10ish. Warm up: Warmy+ 3×5 clusters + run baseline to baseline in between sets Xfit WOD; For time: 60 single-leg squats, alternating 50 wall-ball shots (20/14) 40 box jumps (24/20″) 30 deadlifts (185/135) 20 power cleans (155/115) 10 front squats (135/95) Pull up […]

Warm up: Warmy+ 5×5 deadlift + run to middle of field Xfit WOD: Teams of 3, complete the following for time; 50,40,30,20,10 of; KB Swings and KB squats Roll Barbell (225/135) down length of field *I’ll explain tomorrow. Pull up work; 14,10,8,8,8

Warm up: Warmy+ Tabata, 3 rds of today’s exercises minus rower (Barbell only) Xfit WOD: Fight Gone Bad” 5 Rounds For Total Rep 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest. […]

Warm up: Warmy+ Tabata, 3 rds of; Plank Squat Press (Barbell only) Deadlift (95/65) Xfit WOD; WOD 1 50,40,30,20,10 DU’s Sit ups WOD 2 21,15,9 Thrusters (95/65) Pull ups WOD 3 75 power snatch (75/55) **each WOD is capped at 10 minutes with a 1 minute rest in between.

Have a safe and fun 4th of July! Warm Up: Warmy+ Spend 5 minutes warming up on today’s exercises xfit WOD: For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Push Press […]