Warm Up Warmy 3 rds. of; 1 minute plank (on elbows) 10 sec rest 20 sec handstand hold 1 minute to complete 10 burpees – time remaining is your rest before next rd. Xfit WOD: Five rounds for time of: Push press, 25 reps (75/45) 250 meter row, or 50 DU’s, or full gasser (down […]

Warm Up: Warmy 3×3 of front squat + hang clean + push press (75/45) in between sets run a half court suicide Xfit WOD: 20 minute running clock, teams of 2 complete: 1 set of; 50 wall balls (20/14), each partner 65 HRPU’s, each partner Then with the time remaining complete AMRAP of; 3 thrusters […]

Tomorrow’s WOD will be at Ralston Valley High School (meet by the football field/track) Warm Up Warmy 3 rds. of; 15 step ups 20M build ups Xfit WOD: For time; 800M run 10 box jumps 600M run 20 box jumps 400M run 30 box jumps 200M run 40 box jumps 100M run 50 box jumps […]

Happy 4th of July!!! Warm Up: Warmy EMOM for 5 mins of; 2 power snatches (65/bar) 4 push up’s 10 single skips Xfit WOD: Team of 2 or 3 complete the following; 7 rounds of; 17 power snatches (95/55) 76 wall balls/burpees/ball slams Here’s how this one works…if teams of 2; P1 will start with […]

Warm Up: Warmy Take 5 minutes to warm up on the WOD exercises Xfit WOD: 20 minute AMRAP of; 3 front squats (95/55) 6 toes to bar, or knees to bar, or weighted wall ball sit up’s or v-ups 9 box jumps (24″/20″) Pull up WOD; 17,11,10,9,9 Post results to comments.