Warm Up: Warmy 5,5,5,3,3,1 of squat cleans (75/55) and push presses (75/55) 10 DU’s in between sets (for those learning DU’s attempt 5 in between sets) Xfit WOD: 30 clean and jerks for time (115/75) In teams of two, alternate in sets of 2 back and forth until you get to 30. Bar must be […]

Warm up: Warmy EMOM for 5 minutes of 1/2 gasser + 3 bleacher jumps Xfit WOD: P1 completes the following within 10 minutes; 3 rds of – 50 ft lunges (45/25) plate overhead 21 Burpees  P2 completes the following within 7 minutes; 50 DU’s (sub DU’s w/ 1 suicide) 30 Power Snatchs (95/65) 50 DU’s […]

Warm Up: Warmy 5,5,3,3,1,1 of push press (odd) OHS (even) (65/45) 10 jumping jacks in between sets Xfit WOD: Partner up and complete the following for time; 40 Thrusters (75/55) 30 SDHP’s (95/75) 20 Thrusters (95/75) 10 SDHP’s (115/85) Rest 1 minute….then 10 Thrusters (115/85) 20 SDHP’s (95/75) 30 Thrusters (95/75) 40 SDHP’s (75/55) **Each […]

Warm Up: Warmy Spend 5 minutes warming up with today’s exercises Xfit WOD: 2 rounds for time of: 34 HRPU’s 25 DU’s (sub 1/4 gasser for DU) 34 Hang cleans (rd 1), Push presses (rd 2) (95/55) 25 DU’s (sub 1/4 gasser for DU) 34 Box jumps (24/20) 25 DU’s (sub 1/4 gasser for DU) […]

Warm up: Warmy 3 rds. of; 5 Burpees 15 DU’s 7 Squats Xfit WOD; 4 Rounds of: 100 ft walking lunges while holding 45/25 plate 30 KB Swings (53/35) 20 Wall Ball (20/14) 10 Power Snatch (95/65) Pull up work; 19,12,11,10,10 Post results to comments.