Warm Up: Warmy 4×8 front squats/back squats (75/45) sets 1&3 FS, sets 2&4 BS 20 sec handstand hold in between sets Xfit WOD: For time: 100 double-unders each, as a relay 100 front squats total, 105 / 65 lb. 100 push presses total, 105 / 65 lb. 75 double-unders each, as a relay 75 front […]

Warm Up: Warmy 5,5,3,3,1,1 squat cleans (75#@5’s, 95#@3’s, 115#@1’s/45#@5’s, 55#@3’s, 65#@1’s 5 HRPU’s in between sets Xfit WOD: Complete as many reps as possible in 20 minutes of: Each athlete performs as a relay: 3 burpee box jumps, 20 inches 3 squat cleans, 95 / 65 lb. Then, each athlete performs as a relay: 6 […]

Warm Up: Warmy 3×5 – shoulder press (65/45) 3×5 – push press (75/55) 3×5 – clean / jerk (95/65) Xfit WOD: 30, 20, 10, 20, 30 of; Power Snatch 75,95,115/55,65,75 DU’s 25,50,75,50,25 One partner works at a time and must finish power snatch and DU’s before P2 starts. Cut off time 20 minutes. Pull up […]

Happy Halloween! Warm Up: Warmy Spend 5 minutes warming up on today’s exercises. Xfit WOD: 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20/14 Box jump, 24″/20″ Kettlebell swings, 35/25 Pull up WOD: 5×10 (full extension, no CJ squat look-a-likes) Post results to comments.

Warm Up: Warmy Weighted bleacher step-ups 5×5 (each leg, 45#/25# plate) Xfit WOD: Complete 5 Rounds of this Triplet, On a 3:00 Running Clock: Front squat, 3 Repetitions (125#/80#) Baseline to baseline x2 KB Farmers Carry As Many Repetitions As Possible of PVC Bar Over Burpee Note: Farmers Carry must be completed with only one […]