Any interest in Burning Can Relay this May? Here’s some info on the event – http://burningcan.com/the-beer-relay/ If we can put together a team of 4, each person would probably only run three 5K’s within the 6 hour time limit. A total of 12 laps, 24 minutes off the total time (because we consumed beer prior […]

Warm Up: Warmy 3 rds. of – tabata sytle squats sit up’s push up’s handstand hold Xfit WOD: Teams of 2 complete the following; Rd 1 (3 minutes at each station with 5 second rest between stations) 10 Box jumps (24/20) Bottom position of the squat hold – partner holds in this position until P1 […]

Warm Up: Warmy EMOM for 5 minutes of 1/2 gasser + 3 Burpees Xfit WOD: 5 rounds for time of; 95/65 squat cleans, 10 reps 20 HRPU’s 95/65 squat cleans, 10 reps 20 wall balls (20/14) P2 holds plate OH (45/25) while P1 completes the Rx’d exercise…switch (odd rds only).  Pull up work; 19,12,11,10,10 Post results […]

Warm Up: Warmy Front squats 3×3 (75,95,115)/(55,65,75) In between sets (10 KB snatch, 35/20) Xfit WOD: For Time: 30 Thrusters (95/65) 30 Burpee box jump overs (20″) 100 DU’s (sub DU’s with full gasser) 20 Thrusters (105/75) 20 Burpee box jump overs (20″) 100 DU’s (sub DU’s with full gasser) 10 Thrusters (115/85) 10 Burpee […]

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 […]