Warm Up: Warmy EMOM for 5 minutes of; 3 Front squats (75/45) 7 Push up’s 3 Jumps over the box Xfit WOD: Every 10 minutes, for 40 minutes (4 sets) complete the following as quickly as possible: Row 500 Meters Suicide forward, suicide back + 50 DU’s (50 single skips but add a suicide) 12 […]

Warm Up: Warmy 3 rds of; 20 body weight squats 10 mountain climbers Xfit WOD: 7 minutes of; 10 burpees on the minute Rest 2 minutes For time; 10,9,8,7,6,5,4,3,2,1 Teams of 3 use 75/55 for weight. Athletes 1 & 2 start at baseline while athlete 3 waits at the other end of the court. 3,2,1 […]

No WOD tomorrow. See you Wednesday.

Warm Up: Warmy Take 7 minutes to complete a few reps using the movements in today’s WOD. Xfit WOD: Teams of 2 complete 6 total rounds (3 per partner) for time of: 20 Power clean (95/65) 20 Front squats (95/65) 20 Push presses (95/65) 20 Back squats (95/65) While partner 1 is working, partner 2 […]

Warm Up: Warmy 5×3; deadlift (1), front squat (1) and push press (1) weight at 75/45 1st round; add 10 pounds each set thereafter. Xfit WOD: 12 minute partner AMRAP of; 30 DU’s 15 power snatches (or clean/press) You will have 12 minutes to complete as many rounds as possible of 30 double-unders and 15 […]