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

Warm Up: Warmy+ 3×3 push press (2 warm up sets @ 75/55 then 95/65,115/75,135/95) 3×3 front squats (2 warm up sets @ 95/65 then 115/75,135/95,155/115) Xfit WOD: 2 rounds of; 27 Wall balls and DU’sx2 (3:1 singles) 18 SDHP (95/65) and Box jumps (24″) 12 Front squat (115/75) and HRPU’s 6 Power cleans (115/75) and […]

Let’s work off the Turkey grub! Warm Up: Warmy+ 3 rounds of; 6 elbow taps (per elbow)-focus on keeping core tight 5 front squats (95/65)-focus on keeping knees wide 4 partner reactive shuffle-stay in an athletic position 3 push press (95/65)-extend arms overhead, hold 1-2 secs. Xfit WOD: In teams of four, complete: AMRAP 10 […]