Who’s turning 58! Freak we’re old!! Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: 3 rounds for time of: 58 step-ups with (35/20# KB), 20″ box 58 Wall balls 58 KB snatch (35/20) Pull up work; 19,12,11,11,10

Warm up: Warmy+ 5,3,1+ squat cleans – take 3 warm up sets the start then begin.  Xfit WOD: 3 rounds: 30 Squat cleans (95/65) 30 push ups  800 meter run Split up sets and reps between partner however you want.  Pull up work 19,12,11,11,10

Warm Up: Warmy+ Complete a set of 5 and a set of 2 (reps) at each station. Xfit WOD: 15,12,9 of; Push presses (95/65) DU’s (3:1 singles) 10 minute cap 12,9,6 of; Front squats (135/95) HRPU’s 10 minute cap 9,6,3 of; Deadlift (185/135) Box jumps (30″/24″) 10 minute cap Both partners must complete the Rx’d […]

It’s someone’s B-Day this Sunday so today’s WOD will be dedicated to that someone. Warm Up: Warmy+ 5 rounds or 2 power cleans + 2 push presses (work up to a weight that you’re able to complete both the PC and PP) Xfit WOD: 3 rounds of; 36 Power cleans (95/65) 36 Front squat (95/65) […]

Warm Up: Warmy+ 7×3 hang cleans 15 minute time cap Xfit WOD: Teams of two complete the following (in relay form); 400M run (10 reps/exercise) 800M (20 reps) 1500M (30 reps) 800M (20 reps) 400M (10 reps) While P1 is running, P2 performs KB swings (53/35), KB squats and push up’s (one hand on KB […]