Warm Up: Warmy+ 3×3 SDHP’s 3 burpees in between sets Xfit WOD: 2 rds for time of: (splits reps between partner) 100 wall balls 50 Deadlift (115/75), in rds 2; hang snatch (95/65) 76 wall ball squat cleans 50 Power cleans (115/75), in rd 2 front rack lunges (95/65) 24 burpee over bar (follow partner) […]

Out in Utah but Darren will be there tomorrow morning for those who plan on showing up.  See you Monday. 

Warm Up: Warmy+ 5 rounds of; 1:00 of 5 deads, 4 hang cleans, 3 push press (95/65) 1:00 rest Xfit WOD: Death by Wall balls and box jumps. Begin the wall balls at 5 reps. Do 5 wall balls the 1st minute. Do 6 box jumps the 2nd minute. Do 7 wall balls the 3rd […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: 50,40,30,20,10 of; Power clean (95/65) Wall ball (20/14) Box jumps (24/20) Front squats (95/65) *Split reps between partner however you’d like. Pull up work; 5×10

Warm up: Warmy+ 3×3 of cleans, 15 jumping jacks in between sets.  3×3 of thrusters, 15 DU’s in between sets.  Xfit WOD: 17.5  10 rounds for time; 9 thrusters (95/65) 35 DU’s (3:1 singles) Pull up work; 5×10