Warm Up: Warmy 100 DU’s (3:1 singles) 50 BW squats (every tenth rep hold in bottom position 10 seconds) Xfit WOD: Teams of 3 complete the following for time; 21,18,15,12,9,6,3 of; Squats (95/55) – must touch wall ball with butt Push presses (95/55) Bar facing burpees **7 weighted (45/25# plate overhead) lunges after each exercise […]

Happy Thanksgiving!!! Warm up Warmy Use 5 minutes to warm up on today’s exercises. Xfit WOD: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 35/20 Walking Lunge, 50 steps 50 Ball slams 50 Push press, 45 pounds 50 Stick jumps 50 Wall ball shots, 20/14 50 Burpees 50 DU’s […]

Warm Up: Warmy Tabata, 3 rds. of; Push up’s Squats KB swings Xfit WOD: Each minute on the minute for 5 rounds: Minute 1 – DU’s (75 reps) substitute DU’s with 3/4 gasser, down and back 3x’s Minute 2 – 14 front squats (95/65) Minute 3 – 12 Burpees Minute 4 – 14 Kb snatches, […]

Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser + 5 HRPU Xfit WOD: Teams of 2 complete 10 rounds of; 30 Wall Balls (20/14) 20 KB Swings (53/35) 10 Box Jumps (30/24″) Cut off time 25 minutes Pull up work; 5×10 (full extension) Post results to comments.

Warm Up: Warmy Front squat 3,3,3,1,1,1 (95,115,135,135,135,135/65,75,85,85,85,85) Xfit WOD: Teams of 2, 15 minute AMRAP of; Plank slide/lunges Combination lift – front squat (7), hang clean (5), push press (3) (95/65) P1 begins plank slide at baseline and goes until he/she crosses half court then lunges from half court to other baseline and waits for […]