Warm up: Warmy+ 3 rds of tabata; Plank hold Mountain climbers Squat Handstand hold Xfit WOD; 21-18-15-12-9-6-3 Kettlebell swings 53#(35#) Box jump overs 24″(20″) Ab mat sit ups 20 KB squats (each round) Pull up work; 5×10

Warm up: Warmy+ 6×3 of SDHP’s + 20 jumping jacks in between sets. Xfit WOD: 50-40-30-20-10 of DU’s (3:1 singles) 10-8-6-4-2 of; Wall ball (20/14) at 12’/10′ target Run – baseline counts as 1 rep Front squats (135/95) **start with DU’s (or single skips) then complete the triple.** Pull up work; 5×10

Thank you to all our service men and women. Happy Veterans Day (tomorrow).  Warm Up: Warmy+ 3×3 clusters + 25 DU’s/round xfit WOD: “Hero WOD” 2 Rounds For Time 12 Burpees 12 Thrusters (95/65 lbs) 12 Burpees 12 Power Snatch (95/65 lbs) 12 Burpees 12 Push Press (95/65 lbs) 12 Burpees 12 Hang Squat Clean […]

Warm up: Warmy+ 3 rounds of; 2x2x2 of squat clean, hang clean and push press + run baseline to baseline after each rd.  Xfit WOD: For time (teams of 2) of; 10 Power cleans (95/65) 10 plate pushes (a rep equals down and back), 45×2, 45.  Farmer walk (Barbell overhead, using PC weight)   P1 […]

Warm Up: Warmy+ 3×7 Barbell bent over rows + 25 single skips Xfit WOD: Teams of 3 complete the following for time using 21,18,15,12,9,6,3 rep count; Wall balls (20/14) Box jumps (30/24) Front squats (95/65) Each teammate starts at an exercise, completes the rep count and moves to next exercise. Teammates must wait until athlete […]