Warm up: Warmy+ Take 5 minutes to warm up on today’s exercises.  Xfit WOD: With a partner, AMRAP 25 min: 100 Deadlifts (115/75) Plate push, down and back (45×2, 45) 100 KB swings (53/35) 50 Front squats (115/75) 100 Sit ups  50 Bar-facing burpees Only one person works at a time. Split reps however. Pull […]

Warm Up: Warmy+ 3 rds. Tabata of; Plank Squats  HSPU’s Broad jumps Xfit WOD; 3 Rounds, Rotating Stations every 2:00 minutes Station 1 – 400m run Station 2 – 10 Clean and Jerks (115/75) Station 3 – 100 DU’s (3:1 singles) Pull up work; 5×10

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 […]