A belated birthday wish to our mountain climber, A A Ron! Hope it was a good one for you. Warm up: Tabata, 3 rounds of; Mountain climbers Plank hold Squats 3/4 suicide Xfit WOD: Time cap 41 minutes (shouldn’t take this long but that’s A A Ron’s age 🙂 9 stations; Wall ball / SDHP’s […]

Warm Up: Warmy+ 5,5,3,3 – Power cleans + 25 jumping jacks in between sets Xfit WOD: 5 rounds for time of; 10 Deadlifts (95/65) 10 Hang cleans (95/65) 10 Push press (95/65) 20 Box jumps (24/20″) *P1 completes bar work prior to P2 starting. Once P2 completes bar work, P1 can begin jumping. Half way […]

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises.  Xfit WOD: 5 rounds For time, resting 3 mins between each round: 20 KB Swings (53/35) 30 Push-ups, 40 DU’s (sub DU’s with 1 suicide) 50 Squats Pull up work 5×10

For those who weren’t there on Wednesday complete 1000 ab mat sit ups prior to today’s WOD.  Trust me, you’ll feel great!  For those who showed up feel free to do nothing today.  Warm up: Warmy+ 3×3 front squats – work up to your 3RM + 25 single jumps in between Xfit WOD: With a […]

Warm up  Warmy+ EMOM for 5 minutes of; 5 burpees, 10 push ups and 15 squats.  Xfit WOD; 50-40-30-20-10 reps: wall-ball shots @20/14LBS, Wall ball sit ups  Kettle bell swings (53/35) Pull up work 5×10