Warm Up: Warmy Strength WOD: 5,5,3,3,1,1 of Thrusters (95/115/125-65/75/95) before starting the first set warm up (x2 sets) at about 60-70% of max weight 15 Jumping jacks in between warm up weight Time cap 15 minutes Then… Death by 10 meters for 10 minutes Head out to the field to complete this WOD Pull up […]

The following WOD is courtesy of Darren “trip over a rock” Maurer. It has something to do with the number 43?? Warm Up: Warmy Take 5 minutes to warm up on today’s exercises. Xfit WOD: 3 Plate push (45/25# plates), down/back = 1 rep 4 Front squats (135/95) 43 Box jumps (24/20″) 7 Wall walks […]

For those still interested in joining Darren and I this Saturday at the Burning Can Relay, here’s the link to the event. Our team name is Team Xfit and password is ymca530 – http://burningcan.com/locations/lyons-colorado-may-30/the-beer-relay/ Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser 3 burpees Xfit WOD: Teams of 2 for time of; 150 […]

Warm Up: Warmy 3×3 Front squats (75/55), 3×3 Strict press (75/55) 20 mountain climbers in between sets Xfit WOD: Teams of 2 perform the following for time; P1 – 30 burpees P2 – Holds weight in hang position (165/105) **if P2 needs to rest by dropping the weight, P1 stops until P2 picks weight back […]

Warm Up: Warmy 3 rds of tabata; Squats Sit up’s Jumping jacks Push up’s Xfit WOD: WOD #1 8 minute AMRAP of; 3 Front squats (115/80) 5 Box jumps (24/20) 7 KB swings (53/35) Rest 2 minutes… WOD #2 8 minute AMRAP of; 3 SDHP’s (115/80) Sprint, baseline to half count and back 7 KB […]