On vacation, see you all next Wednesday. I’ll have a post up for Monday. Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser 3 burpees Xfit WOD: EMOM for 20 minutes of; 1 push up, 20 squats 2 push up’s, 19 squats 3 push up’s, 18 squats…etc. until last round of 20 push up’s […]

Warm Up: Warmy 3×3 thrusters (75,95,115/45,55,65) 20 jumping jacks in between sets Xfit WOD: As many rounds as possible in 31 minutes of: 8 Thursters, (95/55) 10 calorie row 12 Box jumps, 24″/20″ This is a partner workout. Partner #1 will begin the AMRAP while partner #2 runs a suicide + 50 DU’s. When partner […]

Warm up: Warmy 3 rds of; 1 minute plank 16 step ups (use bleacher) 10 squats Xfit WOD: 20 min AMRAP: 400 meter run Max rep wall ball (20/14) Pull up work; 5×10 (hang for 30 secs on last sets) Post results to comments. 

Warm Up: Warmy Front squat 5,5,3,3,1,1 (starting weight 95/55, increase weight after first set how ever you want) 20 jumping jacks in between sets Xfit WOD: 3 rounds for time of; 30 squat cleans (95/65) 30 walking HRPU’s 60 DU’s (sub DU’s with 1 suicide) Pull of work; 5×10 (on last set, hang from bar […]

Warm Up: Warmy 2 rds of; 24 mountain climbers 20 jumping jacks 10 squats Xfit WOD: Partners to complete within 3 minutes, the following; P1 down and back (on field) while P2 performs 5 burpees and 10 wall balls (use net polls to determine height, 10′ guys, 9′ girls). Once P1 is back P2 takes […]