Warm Up: Warmy 2 rds. of; 25-Air Squats 5-Burpee Broad Jumps 10-Scorpions front & back 5 K2E Xfit WOD: EMOM – 24 Minutes, or 6 rounds. Rotate stations every minute 50 Double Unders (2:1 singles) 15 KB Swings 53/35 20 Wall balls 10 Burpees *Scoring: Only Score Completed Rounds prior to running out of time. […]

Warm Up: Warmy Spend 6 minutes warming up on today’s exercises. Xfit WOD: This WOD is for our fellow xfitter who’s running the Rock n Roll Marathon this weekend. His goal is to run it in 3 hours 10 minutes….so what a better time to create a WOD, called 3:10. Good luck Ben!! “3:10” Baseline, […]

Warm Up: Warmy 3 rds. of; 30 sec plank then 1/2 gasser – 1 minute to complete both rest 20 secs Xfit WOD: WOD #1 Teams of 2 complete rep sequence; 9/7/5/3/1 of squat cleans (each partner) at the Rx’d weights – (95/105/115/125/135 – 45/55/65/75/85). 15 minute cut off time. WOD #2 Each partner completes; […]

Warm Up: Warmy 3×5 Front squats (95/105/125-55/65/75) Xfit WOD: 10 rounds, 10 reps for time of: Push press (75/55) Ring pulls Weighted squats (35/25# KB) Pull WOD: 20,13,12,11,11 Post results to comments.

Warm Up: Warmy EMOM for 6 minutes of; 1/2 gasser + 5 burpees even rounds 20 DU’s (2:1 singles) + 5 squats odd rounds Xfit WOD: Five Rounds of 3:00 minutes “on” followed by 1:00 minute “off” 3 low hang snatch (95/65) – GTO replaces snatch 6 Deficit push-ups (45# plate) 9 KB weighted lunges […]