Warm up: Warmy 3 rds of; :30 plank hold, :10 rest :20 handstand hold, :10 rest :30 wall sit. :20 rest Xfit WOD: 100 wall balls 100 SDHP (starting weight; M=65, W=45 + 10#’s at each 25 rep interval) 100 Box jumps (starting height; M=16″, W=12″ + 4″ at each 25 rep interval) 100 Push […]

Warm Up: Warmy Take 5 minutes and warm up on the exercises below. Xfit WOD: 7:00 AMRAP (As Many Rounds As Possible) 7 Ball Slams 7 Kettlebell Swings (35/25) 7 Pull-ups or ring rows 7 Hurdle Jumps (24/20) 7 Abmat sit up’s Rest 2:00 5:00 AMRAP 7 Ball Slams 7 Kettlebell Swings 7 Pull-ups or […]

Warm up: Warmy 3 rds. of; 1 min plank 1 min wall sit :15 rest Xfit WOD: EMOM for 20 minutes of; 20 squats, 1 push up, 19 squats, 2 push up’s…etc. until last set; 1 squat and 20 push up’s. Pull up WOD: 20,13,12,11,11 Post results to comments.

Warm Up: Warmy 3×3 squat cleans (75,95,105/35,45,55) 3×3 weighted step up’s (24/20) w/ (35#/15# plate) Half suicide between each set of both exercises Xfit WOD: For time of; Round 1 9 squat cleans (105/55) 21 box jumps (24/20) Round 2 6 squat cleans (115/65) 15 box jumps (26/22) Round 3 3 squat cleans (125/75) 9 […]

Warm Up: Warmy Tabata, 2 rounds (4 minutes total) of; Squats Scap up’s Step up’s Dips Xfit WOD: 1/2 gasser Med Ball Run (20/14) 10 Hang Power Cleans (95/65) 10/10 Back Squat/Front Squat (95/65) 1/2 gasser Med Ball Run (20/14) 10 Toes to Ceiling 20 Med Ball Cleans (20/14) 1/2 gasser Med Ball Run (20/14) […]