Warm up: Warmy+ 3 sets of; Clean and jerk (perform 3-5 reps/set) Xfit WOD: 20 Power clean (95/65) 20 Front Squat  20 Push press  20 Front Squat  20 Power Clean  The athlete must perform 4 burpees every minute on the minute until completion. This includes beginning the workout with 4 burpees. Pull up work; 4×10

Another Xfitter’s birthday!  Who’s turning 38 on Saturday?  Enjoy! Warm up: Warmy+ 5,4,3,3 of OHS 5 burpees in between sets.  Xfit WOD: Buy-in; 100 DU’s (sub 2 suicides for DU’s) Then… 7 rds, 9 reps of; Deadlifts (185/135) each partner  9 rds, 7 reps of; Burpee over bar, each partner  7 rds, 9 reps of; […]

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 […]