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

Warm up: Warmy+ 3×7 clusters + 20 DU’s 10 minute time cap Xfit WOD: Complete the following (10 minute time cap) 80 thrusters (95/65) total  WOD # 2 10 minute time cap 5 rds of; 10 deadlifts (135/95) 10 box jumps (30/24″) WOD # 3 10 minute time cap 5 rds of; 7 burpees 7 […]

Warm Up: Warmy+ 5×5 Front squats + 20 jumping jacks in between sets Xfit WOD: As many rounds as possible in 20 minutes of: 8 Burpees 6 Front Squats 115/75 4 Shoulder to overhead 115/75 2 Cleans 115/75 *One partner holds 45# plate squat position while other partner is working. May rotate working athlete at […]

Warm up: Warmy+ 3 rds of Tabata; Push ups Squats Handstand hold Step ups  Xfit WOD: 3 rds of; 20 squat cleans (95/65) 30 push press (95/65) 40 KB swing (53/35) Pull up work; 1×10, 1×15, 1×20 then 3×7