Last WOD of 2017! Warm up: Warmy+ Xfit WOD: Teams of 2 complete each station with each athlete preforming the Rx’d rep count within 7 minutes per station. Penalty is assessed at the end of the WOD, if Rx’d rep count wasn’t achieved, 10 burpee box jumps per athlete per station that wasn’t completed. Station […]

Warm up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: The Don partner WOD for time; 66 Deadlifts (110/75) 66 Box jump (24/20″) 66 Kettlebell swings (53/35) 66 Sit-ups 66 Slam ball (30/20) 66 Pull-ups 66 Thrusters (65/45 lb) 66 Wall balls (20/14 lb) 66 Frog jump burpees 66 DU’s (3:1 […]

Happy Holidays! Warm Up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For Time 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Press (75/55 lb) 4 Power Cleans (75/55 lb) 5 Power Snatches (75/55 lb) 6 Kettlebell Squats (53/35 lb) 7 Burpees 8 Knees-to-Elbows 9 Box Jumps […]

Warm up; Warmy+ 5,5,3,1,1 of front squats + 20 mountain climbers Xfit WOD: 27, 24, 21, 18, 18, 21, 24, 27 of; 50 DU’s (3:1 singles) Wall ball cleans (20/14) KB Swings (53/35) 100 DU’s (2:1 singles) 15, 12, 9, 6, 3 of; Squat cleans (95/65)

Warm up: Warmy+ 5×5 power cleans + down and back Xfit WOD: EMOM for 12 minutes of; Down, half court, back, down and back + 10 Wall Balls P1 completes run while P2 finishes 10 Wall Balls, switch. Teams have 1 minute to complete a full round. Rest 2 minutes….then EMOM for 10 minutes of; […]