**NOTE** Our wounded xfitter, Scott, is dropping off BRAND NEW wall balls! He was kind enough to spearhead this purchase so if you’d like to throw a couple bucks towards the expense it would be much appreciated (like $10-$15 – a sweet deal, 4 WB’s for a total of $188!). Thanks again Scott!! Warm Up: […]

Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser + 3 burpees Xfit WOD: Partner triplet WOD #1; 30 Clean and Jerk (or push press) 115/75 **reps are split between partners** Time cap 10 minutes (if you finish before time is up, use this as your rest time) WOD #2; 5 rounds of 10 […]

Warm Up: Warmy Full gasser then 3 rounds of; 3 behind the neck snatch grip push press 3 hang muscle snatch 3 hang power snatch 3 overhead squat 15 lateral jumps Xfit WOD: EMOM 12min 1 power snatch+2 overhead squats Increase as able then Complete as many rounds and reps as possible in 10 minutes […]

Warm Up: Warmy 2 rds of; 1 wall walk 5 push up’s 7 squats down and back Xfit WOD: EMOM of; Odd numbers – P1, 2 Front squats (115/75), P2, 2 KB swings (53/35) – then switch Even numbers – P1, 2 OH lunges (95/55), P2, 2 Box jumps (24″/20″) – then switch **increase rep […]

Warm Up: Warmy 6min Even: 5 step ups and 15 DU’s Odd: 5 lunges each leg & 6 dips Xfit WOD: In 20 min Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Increase weight as needed. then 10 rounds every 45 seconds 10 seconds for max pushups 60 yd Shuttle Sprint […]