Warm Up: Warmy+ 5,5,5 of hang clean 3 wall balls and 3 step ups in between sets. Xfit WOD: 50-40-30-20-10 of wall balls (20/14) – work in between wall ball sets; 10 hang snatch (95/65), 10 split squat (45/25# plate), 10 SDHP’s (95/65) Pull up work; 4×10

Warm Up: Warmy+ Take 6 minutes to warm up on today’s exercises. Xfit WOD: AMRAP in 25 minutes From 0:00-5:00 16 Calorie row 16 Box jumps (24/20 in) From 5:00-10:00 16 Thrusters (75/55) 16 Pull ups (can sub with band or jumping pull ups) From 10:00-15:00 16 Burpees 16 KB snatches (35/20 lbs) From 15:00-20:00 […]

Warm Up: Warmy+ Help bring barbells (95/65) out to the field – after warm up complete; 3×10 cleans and lunges (10 each leg in front rack position) Xfit WOD: 7 minutes (team of 2) to complete 75 push presses (each athlete). Rest is determined if the team finishes all reps prior to time expiring. Immediately […]

Warm Up: Warmy+ 3×5 deads + 10 squats (break parallel) and hold last rep in the bottom position for 5 seconds. Xfit WOD: 7 rounds of: 5 Deadlifts (205/135) – scaled weights, 10 reps 5 jumps over stick (30/24″) – scaled height, 10 reps KB (53/35) farmer carry to opposite end of gym complete 10 […]

Warm Up: Warmy+ 5,5,3,3, of cleans OR OHS, you pick. Darren will be coaching OHS 10 min. time cap Xfit WOD: 27,24,21,18,15,12,9,6,3 of; On odd numbers, power cleans (95/65) and back squats (work on breaking parallel) On even numbers, bar-facing burpees and DU’s Pull up work; 4×10