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 […]

Guess who’s birthday it is today? Susie Q’s! Any idea how old she is…hint, check out today’s WOD. HAPPY BIRTHDAY!! Happy belated birthday, Kevin! Warm-up: Warmy 4 rounds of: 46 second plank hold 4 push ups You’ll have 1 minute to complete the plank and push up’s, next round starts at the top of each […]

Warm up: Warmy 3 reds of; 1 minute plank 30 sec in bottom position of squat 25 DU’s 30 rest…repeat. Xfit WOD; EMOM for 20 minutes of; Odd minutes 10 Burpees Even box jumps overs (24/20) Pull up work; 17,11,10,9,9 Post results to comments.