Warm up: Warmy EMOM for 5 minutes of; 1/2 gasser + 3 burpees Xfit WOD; As many rounds as possible in 30 minutes of: 40 Box jumps, 24″(20″) 30 Medicine ball cleans, 20#(14#) 20 lunges (25/10# plate overhead) 10 Push presses (95/55) Pull-up work; 5×10 Post results to comments. 

Set up bars on field. Meet there to warm up. Warm Up: Warmy 1 lap…then 2 rds of; 25 mountain climbers 5 front squats (65/45) Xfit WOD: 3 rounds for time of: 10,20,30 Squat Clean, (95/65) 30,20,10 HRPU’s Run 1200M, 800M, 400M Pull up work; 21,13,12,11,11 Post results to comments.

Warm up: Warmy Warm up on today’s exercises – 5 minutes.  Xfit WOD: For time: 80 squats 70 push-ups 60 lunges (65/45) 50-calorie row 40 single-arm overhead squats, (35/20) 30 slam balls 20 thrusters, (35/20) 10 deadlifts (185/95) Pull up work; 21,13,12,11,11 Post results to comments. 

Up in Keystone this weekend. See you Monday! Warm Up: Warmy EMOM for 5 minutes 1/2 gasser + 3 burpees Xfit WOD: Five rounds of: Wall-ball (20/14) Hang snatch (75/55) Box Jump (24″/20″) Push-press (75/55) DU’s (singles) In this workout you move from each of five stations after a minute.The clock does not reset or […]

Warm Up: Warmy Spend 5 minutes warming up on today’s exercises Xfit WOD: Teams of 2, AMRAP in 24 minutes of; 25 walking lunges (Partners working at same time) 20 push ups (weighted 25/10# plates) 50 box jumps, (24″/20″) (Partners can alternate their jumps) 100 DU’s (2:1 singles) 25 ring rows (Partners working at same […]