Warm Up: Warmy+ 5×3 power cleans 5 burpees between sets.  Xfit WOD: 40 Rounds for time: 5 Wall balls, (20/14) 3 Deadlifts (185/135) 1 Wall walk *One partner works at a time, completing one full round before switching. Pull up work; 5×10

Warm up: Warmy+ 100 (TOTAL) lunges – partners lunge at same time.  One partner holds plate overhead (25/10#). Make sure each partner completes an even rep count with and without weight.  6 minute time cap, rest 2 minutes…then Xfit WOD: 10 rounds, :30 on :30 rest of; Thrusters (75/55) Burpees Between rounds 1-3 determine your […]

Warm up: Warmy+ 5×3 push press 25 jumping jacks in between sets Xfit WOD: “Fight Gone Bad!” 5 rounds of: Wall-ball, (20/14) SDHP (75/55) Box Jump (20″) Push-press (75/55) DU’s (or singles) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is […]

Warm Up: Warmy+ Work on OHS for 7 minutes. If you have questions on best technique ask Darren, he’ll be happy to show you what full extension looks like. Xfit WOD: Complete as many rounds as possible in 20 minutes of; 7 Deadlifts (135/95) 5 Front squats (135/95) 1 Push press (135/95) 20 partner wall […]

Warm up: Warmy+ Tabata, 3 rds. of; Skiers Plank  Squats  Sit ups Xfit WOD; 25,20,15,10,5 of; KB swings (53/35) KB squats (53/35) Then… 25,20,15,10,5 of; Thrusters (95/65) Push ups  Pull up work; 5×10