Warm up: Warmy+ 100 (TOTAL) lunges – partners lunge at same time. One partner holds empty bar overhead. Make sure each partner completes an even rep count with and without weight.  6 minute time cap, rest 2 minutes…then Xfit WOD: 10 rounds, :30 on :30 rest of; Thrusters (95/65) Burpees Between rounds 1-3 determine your […]

Reminder – big gym is under construction so we’ll meet in the little gym Warm Up: Warmy+ Tabata, 3 rounds of; Push up’s Squats Sit up’s Mountain climbers Xfit WOD: For time, 25,20,15,10 of; Wall balls, box jumps (24″20), KB thrusters (35/20) While partner works, other partner holds plank (on 25 and 15 rep count […]

Warm Up: Warmy+ 3×10 Back squats (every third rep hold at the bottom for 3 seconds) – 10 burpees in between sets Xfit WOD: 21,18,15,12,9,6,3 of; Back Squats (95/65) Push press (95/65) on one numbers, Power snatch (95/65) on even numbers DU’s (3:1 single skips) + plate push (down and back) 45×2, 45# Pull up […]

Warm Up: Warmy+ 5×5 Power cleans (take 10 mins to find 5RM) 20 single skips in between  Xfit WOD: 50 DU’s (2:1 singles) 2 rounds, 44,32,20 of; Squat cleans (95/35) KB swings (53/35) ** once both partners complete a round (Rx’d rep count for both squat cleans and swings,) perform 4 wall walks each then […]

Warm up: Warmy+ EMOM for 5 minutes; 5 burpees, 10 squats, 15 set ups and 10 sec handstand hold.  Xfit WOD: 6 rounds: 1 suicide, throw ball to rx’d line then run back with it.  12 push-presses (95/65) 12 box-jumps (24”) 12 wall balls  Pull up work; 5×10