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 […]

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 […]