Warm up: Warmy 3 rds of; 30 sec plank 20 sec sit ups 10 rest  20 sec handstand hold  15/15 sec right side/left side plank 10 sec rest….repeat Xfit WOD: 10 rounds for time of; 3 Power snatch (105/65) 6 burpee over bar 9 KB swings (53/35) 12 DU’s (sub 1/2 gasser w/ DU) P1 […]

Warm up: Warmy  EMOM for 5 minutes; 25 single jumps  5 HRPU’s Then 3×2 of push press and front squat 65/75/95,45/55/65 Xfit WOD: (10,9),(8,7),(6,5),(4,3),(2,1) of;  Push press 75/95/105/115/125,45/55/65/75/85 Front squats 95/105/115/125/135,55/65/75/85/95 Pull up work; 18,12,10,10,10 Post results to comments. 

Warm Up: Warmy 2×3 deads, SC, HC and PP (95/65) Step up’s 5/leg – use bleachers Xfit WOD: Teams of 2 complete; 20 Deadlifts (135/95) 15 Squats cleans (135/95) 10 Hang cleans (115/75) 5 Hang snatch (can sub with clean to rack then push press) (115//75) Both partners complete Rx’d rep count. Then…. 10 minute […]

Warm Up: Warmy 3 rds Tabata of; Push up’s Squats Single skips Hollow hold Xfit WOD: Teams of 4 complete the following 2 WOD’s WOD #1 One team of 2 completes AMRAP of; 50 DU’s (replace DU’s with 1 suicide) Goblin KB squats (53/35) While P1 completes his/her DU’s/suicide, P2 performs AMRAP of goblin KB […]

Warm up; Warmy 3 reps of each exercises below.  50 total jumping jacks.  Xfit WOD; 12/12 power clean/front squat (95/65) 24 box-jumps (20″/24″) 24 wall-ball (20/14) 24 burpee over stick 24 box-jumps 24 wall-ball 12/12 power snatch/OHS (95/65, 65/45) Pull up work; 18,12,10,10,10 Post results to comments.