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. 

Warm up: Warmy 2×5 strict press (75/55) 2×3 push press (95/65) 2×1 push jerk (115/85) Xfit WOD: 50,40,30,20,10 for time of; Wall balls (20/14) Push press (95/65) 50 wall balls then 50 push presses. 40 wall balls then 40 push presses… finish with 10 wall balls and 10 push presses.  Pull up work; 5×10 Post […]

Warm up: Warmy EMOM for 5 minutes 1/2 gasser + 3 Burpees Xfit WOD AMRAP 18 min 6 Thrusters (95/65) 12 HRPU’s 18 Walking lunges PU Work 5×10

Warm Up: Warmy Spend 5 minutes warming up on today’s exercises. Xfit WOD: For time: 50 Box jump, (“24/20”) 50 Jumping pull-ups 50 Kettlebell swings, (53/35) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, barbell only 50 Push up’s 50 Wall balls (20/14) 50 Burpees 50 Double unders (3:1 singles) Post results […]