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

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