Warm up: Warmy+ 5×3 of clusters  20 DU’s/set Xfit WOD: 30 Squat cleans (95/65) 10 KB swings (53/35) 20 Squat cleans & KB swings 10 squat cleans  30 KB swings  Then… 150 total box jumps  P1 jumps while P2 holds overhead barbell (95/65). A switch occurs when barbell is dropped.  Pull up work; 4×10

Warm up: Warmy+ 5×2 hang clean and front squats Run down and back Xfit WOD: EMOM for 20 minutes of; 3 reps of hang cleans and front squats (115/75) 5 reps of burpee wall ball jumps and 5 wall balls (20/14) P1 starts on cleans while P2 starts on burpee wall ball jumps. Switch when […]

The Chippers of Hazzard – Starring Susie as Daisy, Kevin as Cooter, Darren as Rosco P. Coltrane and Nic as Boss Hogg.  Happy Birthday to Susie and Kevin!! Warm up: Warmy+ 5 minutes warming up on today’s exercises.  Xfit WOD: Between you and your partner, complete 90 total reps of; Wall balls (20/14) Ab mat […]

Warm Up: Warmy+ 3×3 of; Push press + squat 30 single skips in between sets Xfit WOD: 2 rounds of; 5 minutes to complete; 30 Power snatches 75/55, 95/65 Between you and your partner. If any time remains do as many DU’s as you and your partner can until next exercise starts.  Each partner performs […]

Warm Up: Warmy+ 5×3 of; Deadlift, hang clean to front squat 20 jumping jacks in between sets Xfit WOD: Teams of 2 (TOTAL reps), for time of; 150 Wall balls (20/14) 100 Burpees 50 Deadlifts (185/115) Finish by cleaning your weight off the bar, stacking it and performing 1 plate push down while P2 pushes […]