Warm up: Warmy 5,3,1 – GOH or clean & jerk (95/115/135)-(65/75/95) 3 KB swings in between sets Xfit WOD: For time: 50 DU’s (100 singles) (95/65#) GOH or clean and jerks, 15 reps 50 DU’s (100 singles) 30 pull ups 50 DU’s (100 singles) 45 wall-ball shots, (20/14) 50 DU’s (100 singles) 53/35 kettlebell swings, […]

Start time is at 6 tomorrow. Warm Up: Warmy Complete 100 DU’s + 3 cleans, 3 hang PC’s and 3 FS Xfit WOD: Every Other Minute on the Minute for 20:00 1 Clean 2 Hang Power Cleans 3 Front Squats (Increase load each round) Pull Up work 16,10,9,9,8 Post results to comments.

Warm Up: Warmy EMOM for 5 minutes of; Suicide Xfit WOD: 25 Minute EMOM; Minute 1- 10 cal row Minute 2- 30 DU’s (2:1 singles) Minute 3- 6 Squat clean thrusters (105/75) Minute 4- 8 Burpee over stick Minute 5- 10 weighted ab mat wall ball sit up’s Score total rounds completed Score as many […]

Warm Up: Warmy Spend 7 minutes warming up at today’s exercises Xfit WOD: The 12 Days of xfit; Complete 1, then 1&2, then 1&2&3, and so on till you get to 12. 1 1/2 gasser (down and back x2, run with partner) 2 Front squats 95/65 3 KB thrusters 53/35 4 SDHP 95/65 5 KTB […]

Warm Up: Warmy 3 tabata rounds of; squats push up’s single skips Xfit WOD: In teams of 3 complete the following: Row 1500 Meters 300 Double Unders 120 Alternating KB snatch 35#(25#) 120 Over partner burpees 120 Medicine ball cleans 20#(14#) 300 Double Unders Row 1500 Meters One partner works at a time. Can break […]