Warm Up: Warmy 3 rds. of; 10 wall ball squat cleans 7 squat jumps 5 KB swings Finish with 35 DU’s Xfit WOD: 3 rounds for time: 25 Wall Balls 20/14 25 Russian KB Swing 53/35 25 HRPU’s Pull up work; For the next 2 weeks sets and reps will consist of your 3RM (weighted) […]

Warm Up: Warmy 5×2 Thrusters (95/65) 15 single skips in between sets Xfit WOD: Complete the following for time: 21 Front squats, 21 Push presses and 25 DU’s (2:1 singles) – 75/55 15 Front squats, 15 Push presses and 25 DU’s (2:1 singles) – 95/65 9 Front squats, 9 Push presses and 25 DU’s (2:1 […]

Guess who’s birthday it is today….Happy Birthday Ben! Thanks for being soooo much younger than the last birthday WOD. 10 less reps per exercise, this should be easy. disclaimer: the following WOD was created by the birthday boy…any soreness, injury or hate has nothing to do with me. Ben can be reached on his large […]

Warm up: Warmy Tabata, 3 rds of; Push ups Squat jumps Handstand hold Push press (bar weight) Xfit WOD: 5 rounds of; Walking lunges 95/65 length of court 5 thrusters 95/65 Walk back with weight over head, then switch partners Once both partners have completed the above 5 rounds, each complete 50 power snatches 75/55 […]

Warm Up: Warmy 2×3 of PC, FS and PP (95/65#) 10 jumping jacks in between sets Xfit WOD: Teams of 2 complete the following for time, 10 rounds of; 1 Power clean, front squat, push press (or jerk or split jerk) @135/95# (or go as heavy as you can up to the Rx’d weight) 10 […]