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 […]

Warm up: Warmy 2 rds of “the bear” complex (75/55) 20 jumping jacks in between rds.  “The Bear Complex” Without stopping or dropping the bar, complete the following sequence: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). Xfit […]

Warm Up: Warmy Tabata, 3 rds. of; Plank hold Barbell roll outs HRPU’s Squats Xfit WOD: For time: 200 DU’s (2:1 singles) Then, 8 rounds of: 10 hang snatch (75/45) 10 wall balls 10 burpees Then, Run (down and back) until the last athlete finishes the WOD. Don’t be a jerk CJ! Pull up work; […]

Warm Up: Warmy 3 rds of; 25 mountain climbers  25 Jumping jacks Xfit WOD: Round 1 20 HRPU’s 30 Lunges (75/45) 20 Push up’s 30 Lunges (75/45) 20 Burpees Round 2 20 Wall ball sit up 20 Hang cleans (95/65) 20 Wall ball clean thruster 20 Front squats (95/65) 20 Wall ball Round 3 20 […]