Warm up: Warmy+ Tabata, 3rds of; Squats handstand hold Jump rope Plank Xfit WOD: For time; Buy-in 75 DU’s (3:1 singles) 10 squat cleans (115/75) – even #’s 10 push presses (115/75) – odd #’s Plate push (45×2,45#) down (P1), and back (P2) then 10 burpees (frog leap w/ partner). Start next round Pull up […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats Push ups Baseline to baseline x2 Thrusters (barbell only) Xfit WOD: For Time 400 meter Run 21-15-9 Reps of: Thrusters (75/55 lbs) Burpees 400 meter Run 21-15-9 Reps of: Thrusters (75/55 lbs) Burpees 400 meter run **partners run together then P1 starts on thrusters while P2 begins […]

Please note, I’ll be on vacation from 5/31 to 6/7, next post 6/8. Between now and then, Darren may or may not have WOD’s so show up at your own risk. Warm Up: Warmy+ 5×3 squat cleans + 20 jumping jacks Xfit WOD: Pull up work; 5×11

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 […]