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 […]

Warm up: Warmy+ 5 front squats, 5 10m sprint x5 Xfit WOD: 5 RFT of: 20 squat cleans (95/65) Sprint down and back (out on field) 20 abmat sit ups Pull up work; 14,10,8,8,8

Warm up: Warmy+ Tabata, 3 rds of; DU’s Side plank (right side) Jumping jacks Side plank (left side) Xfit WOD: For As Long As Possible From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: […]