Happy Memorial Day! Thank you to all the men and women who have served and currently active in the armed forces. WOD will start at 7am tomorrow. Warm up: Warmy+ 800m jog, 10 burpees, 400m jog, 5 burpees. Xfit WOD: Murph For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (85/55) 100 Thrusters (85/55) 100 Pull-ups 100 Thrusters (85/55) 100 Power Snatches (85/55) 100 Box Jump Overs (24/20) 100/75 Calorie Row 30 Minute Time Cap […]

Warm Up Warmy+ Tabata, 3 rds of; Wall ball cleans Plank hold Step ups (bleacher) Push ups Xfit WOD: Teams of 3 For Time (25 Minute Cap): 400M Run (w/ Wall ball) 100 Deadlifts (185/115) 400M Run 80 Front Squats (135/95) 400M Run 60 Hang Power Cleans (115/75) 400M Run 40 Push Press (95/65) 400M […]

Warm up: Warmy+ 5,5,3,3,1 of power snatch + 25 jumping jacks between sets 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 […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: Happy Birthday, Lisa! (Belated 😬)