It’s a couple days early but Happy Birthday Ben. I’m out of town this Friday so a WOD won’t be posted. Warm up: Warmy+ 5×3 thrusters + 25 DU’s Xfit WOD: Buy-in 30 clusters (95/65) 4 rds for time of; 13 Wall Balls (20/14) 13 Box Jumps (24/20″) 13 Push Press (95/65) 13 Front Squats […]

Warm up: Warmy+ 5×3 front squats + run down and back. Xfit WOD: EMOM in 30 minutes 5 modified HSPU’s 10 KB Swings (53/35) 15 Air Squats **follow you partner. Plenty = if partners fail to complete a round add 3 burpees/ea. and complete at the end of the Rx’d time. Pull up work: 16,11,9,8,8

Warm Up: Warmy+ 3 sets, 3 reps of; deads, hang clean and front squat + 20 DU’s Xfit WOD: Teams of two complete the following for time; 7 rounds of 5 Power cleans (115/75) 7 Deadlifts (185/115) 9 Box jumps (30/24″) Finish with- a 7 minute running clock, P1 holds plank while P2 completes 50 […]

Warm up: Warmy+ 2 rds of; 10 BW lunges, 10 Wall ball clean, 10 push ups, 20 jumping jacks. Xfit WOD: Round 1; P1 completes weighted lunges, baseline to baseline (front rack, 75/55) while P2 completes 25 Wall balls and burpees…start next round when both athletes have completed lunges and WB/burpee combo. Round 2; P1 […]

Happy Birthday Kevin! (this past Saturday) Warm up: Warmy+ 5×5 of front squats + straight legged bear crawl (baseline to half court) Xfit WOD: 4 rounds for time of; 20 push press (95/65) 20 squat cleans (95/65) 20 HRPU’s 31 DU’s (3:1 singles) Pull up work; 15,11,9,9,8