Warm Up: Warmy (this will be cut in half, not down and back) then… 1 Suicide 10 barbell bent over row (bar weight only) 10 knee to elbow push up’s how to K2E push up 1 x 25yd Sideways Shuffle sideways shuffle 1 x 25yd stepping hamstring stretch stepping hamstring stretch 1 x 25yd lunge with twist lunge with […]

Warm Up: Warmy 2 rounds of; 5 C&J (75/45) 5 Slam ball (30/20) 5 Walking lunges (body weight) 5 Wall balls (Rx’d weight) 5 KB swings (Rx’d weight) 25 DU’s Xfit WOD: 10,9,8,7,6,5,4,3,2,1 of; Clean and Jerk (115/75) *athlete who’s idle holds hollow position until partner finishes rep count. Slam ball (50/30) *athlete who’s idle […]

Warm Up: Warmy Spend 5 minutes warming up on today’s exercises. Xfit WOD: “30,20,10” Teams of 2 complete the following; 5 total stations, round 1, 3 minute time cap at each station, round 2, 2 minute time cap at each station and round 3, 1 minute time cap at each station. Each partner completes the […]

Warm Up: Warmy DU’s 25 each round 3×3 front squats (95/65) 3×3 push press (95/65) Xfit WOD: Teams of 3 or 4 complete the following for time; P1 starts with 25 burpees, P2, he/she holds plate overhead (25/45#), P3, holds barbell in front rack position (115/75) and P4 is resting. Once P1 finishes the Rx’d […]

Warm up: Warmy EMOM for 5 minutes of; 12 DU’s 6 squats 3 pushup’s  Xfit WOD: 3 suicides  50 slamballs 20 burpees 2 suicides  30 slamballs 20 burpees 1 suicide 10 slamballs 20 burpees Pull up work; 5×10 Post results to comments.