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 […]

Happy 50th Birthday Susie! Have a great day!! Happy belated birthday to Kevin and Emily. Warm up: Warmy+ 5×3 clusters + 20 jumping jacks Xfit WOD: “The Fabulous 50+” Buy-in 44 K2E & 49 HRPU’s 3 rds of; 1 deadlift (225/135) 28 burpee box jump overs (20″) 69 wall ball cleans rd 1, wall ball […]

Warm up: Warmy+ Take 5 minutes to warm 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 (3:1 singles) Wall Balls (20/14 lb) Ball Slams (30/20 lb) Push Press (95/65) As a team, complete […]