Warm Up: Warmy 3 rds of; 5 Power snatch (65/45) 10 Push up’s 15 Mountain climbers Xfit WOD: Teams of 2 complete the following of time: 2 rds of; 50 Wall balls 40 Weighted sit up’s (using wall ball for weight) 30 Burpees of partner 20 Hang snatch (95/65) 10 Front squat (135/95) **each partner […]

No WOD on Monday, next post Wednesday. Happy Labor Day! Warm Up: Warmy 2 rds of; Arm circles (20 forward and 20 back) 20 air squats (every 5th one hold in bottom position for 3 seconds) 5 burpee step ups to bleacher Xfit WOD: Teams of 2 complete the following for time; 300 total Wall […]

Warm Up: Warmy 2 rds of: 5 pull bar to knees (95/65) 5 hang cleans 5 front squats 5 push press Xfit WOD: “The Chief” Max rounds in 3 minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Score rounds completed for each of […]

Warm Up: Warmy 5,4,3,2,1+ Squat clean; start with (95/55 and perform 10 reps) then (115/65 @ reps 5 and 4, 135/85 @ 3 and 2, 155/105 @ 1+) Xfit WOD: As many rounds as possible in 20 minutes of: 1 Gasser 20 KB swings, 24kg(16kg) 15 Box jumps, 24″(20″) Pull up work 5×10 (15 second […]

No wod’s this week.  Gym closed or too smelly from walls being painted.  Next post 8/31/15 Thanks!