Warm Up: Warmy 3×3 squat cleans 65,75,95/45,55,65 10 jumping jack and 10 mountain climbers in between sets Xfit WOD: 10,9,8,7,6,5,4,3,2,1 of; Front squats Men weight – 95,115,125,135 Women weight – 65,75,85,95 In between each set – 25 DU’s (sub DU’s with 25 single skips + 1/4 gasser) Finish with 150 total wall balls (team’s of […]

Warm Up: Warmy Spend 5 minutes warming up with today’s exercises. Xfit WOD: Teams of 3 preform the following; 2 rounds of; 75 Thrusters (95/65) 75 Pull up’s (band assisted if necessary, jumping pull up’s can be used to sub either pull up’s or band assisted) 75 Wall ball (20/14) 75 hang cleans (95/65) 75 […]

Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser – preform plank with remaining time.  Xfit WOD: Teams of 3 with one person working at a time: 300 KB Swings (53/35) Run 400 Meters (out on field) 300 Push ups Run 400 meters 300 Sit ups  Run 400 meters 300 Air Squats Run 400 […]

Warm Up: Warmy 3×3 hang snatch, on last rep keep weight OH and walk to half court and back 15 DU’s in between sets 6 mountain climbers Xfit WOD: 40 Burpees 30 Box jumps (24/20″) 30 Burpees 30 Power snatches (75/45) 20 Burpees 30 Box jumps (30/24″) 10 Burpees AMRAP Power snatches (95/65) Partners will […]

Warm Up: Warmy 3 rds of; 30 sec plank hold 10 sec rest 20 sec hollow hold within 1 minute; 10 push ups and 10 squats. Time remaining is rest before next round. Xfit WOD: 21-18-15-12-9-6-3 reps for time: KB Swings (53/35) Front squat (95/65) Wall ball (20/14) Pull up work; 20,12,11,11,11 Post results to […]