Warm Up: Warmy 3 rds., Tabata of; 1/4 gasser Push up’s Squats Handstand hold Xfit WOD: Teams of 2, AMRAP within 18 minutes of; 9 Box jumps (24/20) 6 Burpees over partner (while partner is holding plank) 3 Front squats (115/80) P2 follows P1. Pull up work; 21,13,12,11,11 Post results to comments.

Warm Up: Warmy 3 rd. tabata of; DU’s Push up’s Squats Step up’s Xfit WOD: In Teams of 2 perform the following: 100 Deadlifts (115/75) 100 Wall Balls (20/14) 50 Hang Power Cleans (115/75) 50 Ball slams 25 Shoulder to overhead (115/75) 25 Syncronized hand release push ups Pull up work 21,13,12,11,11 Post results to […]

Warm Up: Warmy EMOM for 5 minutes 1/2 gasser + 3 push up’s Xfit WOD: Teams of 2 complete the following; 100 push presses (95/65) 100 front squats (95/65) 100 KB swings (53/35) 100 weighted bar lunges (bar can be in front rack or back squat position, 95/65) **at the top of every minute, 5 […]

Warm Up: Warmy 3 rd. tabata of; DU’s Push up’s Squats Dips Xfit WOD: Teams of 2 perform the following for time; 100 Wall balls (total) 75 Box jumps (20/24, total) 75 Wall balls (total) 50 Box jumps (22/26, total) 50 Wall balls (total) 25 Box jumps (24/28, total) 25 Wall balls (total) The reps […]

Warm Up: Warmy 3×3 PC, in between sets 15 jumping jacks (75/95/95-55/65/65) 3×3 PP, in between sets 20 mountain climbers (same weight as PC) Xfit WOD: “Randy and Annie” P1 performs Randy; For time (10 minute cap): 75 power snatches (55/75) While P2 performs Annie For time (10 minute cap) 50,40,30,20,10 of; DU’s (sub 3 […]