Warm up: Warmy+ 3×3 of hang snatch + 3 burpees + 30 DU’s Xfit WOD: With a partner: 8 Rounds for time of: 30 Hang snatch 95#(65#) 30 Burpee box jumps 24″(20″) *1 person works at a time, can split up reps however partners want Pull up work; 5×10

Warm up: Warmy+  Take 5 minutes to warm up on today’s exercises.  Xfit WOD: 45 min AMRAP In teams of 2: Accumulate 17 Power Cleans (115/75) (one person works at a time, break it up as needed) Accumulate 75 Air Squats (one person works at a time, break it up as needed) Strip the plates […]

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