Warm up: Warmy 3 reds of; 1 minute plank 30 sec in bottom position of squat 25 DU’s 30 rest…repeat. Xfit WOD; EMOM for 20 minutes of; Odd minutes 10 Burpees Even box jumps overs (24/20) Pull up work; 17,11,10,9,9 Post results to comments.

Warm Up: Warmy 2 rds of; 10 squats 10 push up’s 3 handstands (hold for 3 secs each) 25 jumping jacks Xfit WOD: Teams of 2 complete the following for time; 200 wall balls (20/14) 150 thrusters (75/45) 100 SDHP (95/65) 50 Squat cleans (115/95) At the top of every 3rd minute both partners must […]

Warm Up: Warmy 5 reps of today’s exercises (power clean, front squat, push presses) 10 lunges (1 right, 2 left…etc.) between sets Xfit WOD #1: 20 power cleans (95#/65#) 20 front squats 20 overhead press 20 front squats 20 power cleans EMOM 3 burpees over bar 10 minute cut off. Xfit WOD #2 “Annie” 50,40,30,20,10 […]

No WOD today. See you on Wednesday.

Warm Up: Warmy Tabata, 3 rounds of; Push ups Squats Plank hold DU’s Xfit WOD: Teams of 3 perform the following for time, a total of 10 rounds; P1 – Farmers walk (53/35 KB) – start at baseline and carry KB on right side down to opposite baseline, perform 10 KB swings then switch KB […]