Warm Up: Warmy+ 5×3 Power Cleans 5 KB swings/set of cleans 3 burpees/set of cleans Xfit WOD: 7 rounds for time of: 15 Kettlebell Swings, 53/35 15 Power Cleans, 95/65 15 Box Jumps, 24/20″ Pull up work; 3×10

Warm Up: Warmy+ Tabata, 3 rounds of; Squats Hollow hold Shoulder press (barbell only) Run forward to baseline, run backwards to baseline Xfit WOD: 21-18-15-12-9-6-3 reps, for time of: Front squat, 95/65 lbs Double Under (3:1 singles) Push press (95/65) *lunge/plank partner challenge in between rounds *P1 begins lunging with 45#/25# plate overhead while P2 […]

Warm Up: Warmy+ 3×5 deads (about 65-70% of 5RM) 7 burpees between set Xfit WOD: Complete as many rounds as possible in 15 mins of: 9 Deadlifts, 155/100 lbs 12 Hand Release Push-ups 15 Box Jumps, 24/20 in Pull up work; 5×10

Happy New Year! A Darren special. Enjoy.  1st–we’re picking partners via numbers in a hat. Station 1- burpee balls. As #1 tosses wall ball, he/she drops immediately and completes a burpee. Meanwhile, #2 catches and completes wall ball and it’s his/her turn for a burpee. Repeat. (Timing will be critical as 1 comes up to […]

Happy New Year!!! Good luck, Susie will program the next two WOD’s.  Happy Holidays!