Warm up: Warmy+ 1-10-1-20-1-30 Power clean + plank hold 10 secs. Xfit WOD: 6 minute running clock of; 5 pull ups, 10 push ups, 15 squats 1 minute rest 6 minute running clock of; 5 front squats 115/75, 10 DU’s, 15 Wall Balls 1 minute rest 6 minute running clock of; 5 Deadlifts (185/115), 10 […]

Warm up: Warmy+ 5-10-5-10 of Deadlifts + 30 single skips in between rounds Xfit WOD: 7 rounds for time of: Plate push – down and back (45×2,45#), P1 down, P2 back 20 sumo deadlift high pull (95/65), 10 per athlete 20 thrusters (95/65), 10 per athlete *Every 4 minutes 20 total burpees over bar. Pull […]

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 […]