Warm Up: Warmy Spend 5 minutes warming up on today’s exercises. Xfit WOD: To celebrate our Veterans, today’s WOD is in honor of their services both past and present. “1941” Teams of 4 complete the following for time; 19 rounds, 41 total team reps of; Odd rounds- Lunges (95/65) Push up’s Wall balls (20/14) Even […]

Warm up: Warmy 2 rds of; 10 squats 10 shoulder press (barbell) Down and back Xfit WOD; Teams of 2 complete –  10,9,8,7,6,5,4,3,2,1 of; SDHP’s (95/65) Box jumps (30″/24″) Push press (95/65) Pull up work; 5x5x10 (fat grip, normal grip) Post results to comments. 

**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 […]