Warm Up: Warmy 5 minutes, EMOM 1/2 gasser +3 burpees Xfit WOD: Wall balls (20/14) Box jumps (24″/20″) HSPU’s Teams of two, 2 rounds of; Teams have 5 minutes to complete 100 reps (total) of each exercise. Teams have 2, 1 minute rest or add-on’s to per round – the minute can be used as […]

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.