Warm up: Warmy+ 5,5,3,1,1 of power cleans. Use weight where your 5’s are moderate, add 5-20#’s to your weight when preforming the 3 rep set. Then find your 1RM on the next 2 sets. In between sets, bear crawl to half court. Xfit WOD: 15 minute AMRAP of; 15 deadlifts (115/75) 10 box jumps (24/20″) […]

Warm Up: Warmy+ 3×5 front squats, use weight so you can pause at bottom for 2 secs for each rep.  20 single skips in between sets. Xfit WOD: AMRAP for 20 minutes of; 10 front squats (95/65) 15 Push ups 20 SDHP (95/65) Pull ups; 7,6,5,5,4

I’m back…at posting WOD’s. A BIG thank you to Darren for keeping things going and creating, what I heard were, easy WOD’s? I also wanted to thank everyone for checking in with me. I’ve missed the group and can’t wait to get back. Warm Up: Warmy+ 3×5 Power Cleans – take a couple reps to […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time (in a Team of 3) 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 100 Sit-Ups 200 Air Squats 100 Push-Ups 100 Calorie Row 100 Kettlebell Swings (53/35 lb) Cash out – repeat but reduce reps from 100 to 30 […]

Warm up: Warmy+ 2 rds of; 10 hollow rocks 10 V-Ups 10 tucks 10 second hollow hold Xfit WOD: EMOM (with a Partner) in 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar This is an every minute on the minute workout where Partner A has one minute to finish […]