Warm Up: Warmy 5,5,3,1,1,1 of squat snatch In between sets; 20 side straddles (10 right, 10 left) 10 skier jumps (over bar) Xfit WOD: 5 Rounds for time: 72 DU’s (sub 1 1/2 suicide for DU’s) 31 Wall balls (20/14) 5 squat snatch, (75/55) **only one person working at a time on wall balls and […]

Warm Up: Warmy Spend 5 minutes warming up on today’s exercises Xfit WOD: Today’s WOD was created by EOD Warrior Foundation – to learn more about it click the following link – EODWF “EOD 130 Memorial WOD” As a two person team complete: 65 Front squats (115/75) 65 Kettlebell swings, 53/35 16 Lateral partner over […]

Warm Up: Warmy 2 sets of thrusters (75/55) 2 sets of lunges (75/55) 2 sets of squat cleans (75/55) 20 single skips in between sets Xfit WOD: “3 WOD’ed Monster” 21,15,9 of; Thrusters (95/65) DU’s (3:1 single skips) 15,12,9 of; Lunges (115/75) HRPU’s 9,6,3 of; Squat cleans (135/95) Box Jumps (30″/24″) Pull up work; 5×10 […]

Warm Up: Warmy 5×3 of SDHP’s (starting weight M-95, W-65, use the next 4 sets to determine your 3RM. 20 jumping jacks in between sets Xfit WOD: 21, 15, 9 of; SDHP’s (whatever your 3RM was, take 70% and use it for your workout weight) Weighted box jumps (KB 35#/20#, 20″/16″) Dynamic push up’s (use […]

Warm up: Warmy 25 mountain climbers 20 (10) deadlifts 95/65, (10) hang cleans 95/65 15 burpees  10 box jumps (24/20″) 5 broad jumps Xfit WOD: 21-18-15-12-9-6-3 rep rounds of: Begin ea. round with 50 meter bear crawl, Squat clean (95/65) DU’s (sub DU’s w/ 3:1 singles) Deadlift (135/95) Box jumps (24/20″) Pull up work; 5×10 […]