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) […]

Warm Up: Warmy Performing 3-5 reps at each station Xfit WOD: For time (cut off time 45 minutes): 66 Push presses 75/45 66 Box jumps 24/20 66 Kettlebell swings (53/35) 66 Ab Mat Sit-ups 66 Ball slams 66 Thrusters, (55/35) 66 Wall balls (20/14) 66 Pull up’s 66 HRPU’s 66 Double-unders (264 Singles) Post results […]

Warm up: Warmy 3 rds of; 10 DU’s 5 squats 5 KB swings 5 toes to ceiling Xfit WOD: As Many Rounds As Possible (AMRAP) in 12:00 of, 10 Kettlebell Sumo Deadlift High Pulls 30 DU’s (3:1 singles) 30 Single Handed Kettlebell Thruster 40 Burpees Note: Kettlebell weight is up to 35lb. for men and […]

Warm Up: Warmy Shoulder/OHS mobility x3 + 3 sets of good mornings Xfit WOD: Teams of 2 complete the following; 100 Box jumps (24″/20″) 100 Push up’s 50 Ball slams 50 SDHP’s (95/65) 25 KB swings (53/35) 25 OHS (65/35) 25 minute cut off time. Pull up WOD: 20,12,11,11,10 Post results to comments.

Warm up: Warmy EMOM for 5 minutes of; 1/2 gassers Xfit WOD: In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of: 20 Wall Balls 10 Burpees Walking Lunges (45#/25# plates over head) baseline to baseline Pull ups: 20,12,11,11,10 Post results to comments.