Warm Up: Warmy+ 3 rounds, tabata of; Plank hold Squats HRPU’s Box step ups Xfit WOD: 4 TOTAL rounds (2 per partner) 21, 15, 9 rep scheme of; Box jumps (24,28,30″/20,24,28″) KB swings (53/35) Squat cleans (115/75) 1st rd., Push press (115/75) 2 rd. **Partners start at different stations. A switch occurs between stations only […]

Warm Up: Warmy+ 5 sets of 3 PC’s (transition into thruster on 3rd rep), 2 SC thrusters (transition into split jerk), 1 split jerk. Xfit WOD: 42 synchronize burpees 21 thrusters (95/65) 30 leap frog burpees 15 thrusters 18 burpee to plate, 45# (partners face one another and alternate reps) 9 thrusters **Each partner completes […]

Warm Up: Warmy+ 60 TOTAL (between you and your partner) squat cleans (starting weight 95/65) add 20#’s after 10 reps Xfit WOD: Teams of 3 or 4 complete the following (rotate EMOM for 16 total minutes, no rest in between stations clock continues to run): Wall ball (20/14) Push press (95/65) DU’s (3:1 singles) Front […]

Came down with the flu. No post but Darren has a good one ready to go.  Hope to see you Friday. 

Warm Up: Warmy+ C&J 5×3 (@ 60% 3RM first 3 sets, 70% 3RM, 75% 3RM) 10 minute time cap Xfit WOD: Complete as many rounds as possible in 20 minutes of: 10 Push press (115/75) 10 Kettlebell swing (53/35) 10 Box jump (24/20″) Pull up work; 5×10