Warm Up: Warmy+ 5×5 squat cleans + 25 single skips or DU’s Xfit WOD: Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle […]

Warm up: Warmy+ 5×5 C&J, run down and back between sets. Xfit WOD: 10 Rounds for Time 8 Hang Power Cleans (95/65 lb) 8 Front Squats (95/65 lb) 8 Push Presses (95/65 lb) 8 Burpees 8 Pull-Ups 8 Dips 8 OH lunges (45/25), 4 each leg 8 Sit-Ups **split reps between partners.

Warm Up: Warmy+ 5×5 squat cleans + 25 jumping jacks Xfit WOD: 21,18,15,12,9,6,3 of: Deadlift (135/95) odd rds., (185/115) even rds. Box jumps (24/20″) odd rds., (30/24″) even rds. Power clean (95/65) odd rds., (115/75) even rds. Pull up work; 5×10

We have approval to install a couple pull up bars. For a 12′ bar cost is $280 and 16′ bar cost is $350. So if we all pitch in about $30 that should cover it. Don’t feel like you have to contribute. We’d like to install around the end of the month. Thanks. Warm up: […]

Warm up: Warmy+ 5×3 clusters + 20 jumping jacks in between sets. Xfit WOD: 100 for time of; Complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. (95/65) **partner who’s not working holds plank on odd rds. Is resting on even rds. If/when partner fails holding plank, a switch […]