Warm up: Warmy+ 5 clusters (using wall ball) + 3 HRPU’s + 5 jumping jacks x3 Xfit WOD: With a Partner Run 800m (together) 150 wall balls (15 reps at a time) Run 800m (together) 100 Russian Swings to Nose Level (53/35) (20 reps at a time) Run 800m (together) 100 Push-ups (5 reps at […]

Guess who turns 50 on Saturday?  Yep, that’s right, happy birthday Nic.  You’ve aged…I guess naturally.  Glad you’re still with us.  Let’s celebrate by doing the Filfty Fifty!   Warm up: Take 5 minutes to warm up on today’s exercises.  Xfit WOD: 50 box-jumps 24″ 50 jumping pull ups 50 kettlebell swings (53/35) 50 step […]

Warm up: Warmy+ 3×3 squat cleans + 3 burpees and 3 box jumps.  Xfit WOD: 4 Rounds: *27 box-jumps @24″ *20 burpees *11 squat cleans (135/95) 58 DU’s (w/ partner) *One person working at a time.  Pull up work; 5×10

Warm up: Warmy+ 3×3 of FS + PP  In between sets, 20 jumping jacks Xfit WOD: 10 rds of; 10 front squats (95/65) 10 push press (95/65) Before starting P1 completes plate push (45×2,45#’s), half court and back then starts FS.  Once P1 completes FS reps, P2 pushes plate. P1 can begin PP once P2 […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: In teams of 2 complete the following for time: Run 1 Mile, 400 meter relay style 100 kettlebell swings 53#(35#)- each 100 Box jump overs 24″(20″) – each 50 Goblet squats 53#(35#) – each 50 Ab mat sit ups – each […]