Warm Up: Warmy 3 rds of; 1 minute plank hold 5 wall balls 2 wall walks Xfit WOD: In teams of two, for time of; 50 DU’s (2:1 singles) 50,40,30,20,10 Wall Balls (20/14) 10,20,30,40,50 Leap frog burpees 50 DU’s Note, each athlete performs the required rep count. Pull up WOD: 19,12,11,10,10 Post results to comments.

A little Y fit humor – http://youtu.be/4q0087XPrYo Warm Up: Warmy 3×3 Power cleans (95/55) 3×3 Front squats (95/55) 5 toe to bars in between sets Xfit WOD: Every Minute On The Minute (EMOM) For 20:00 1 Power Clean and 3 Front Squats 5 Burpees and 5 weighted sit up’s (25#/10# plates) On “Even” minutes one partner […]

Warm Up: Warmy Xfit WOD: “Bear” 5 sets of: 7 rounds of the sequence: Power Clean Front Squat Push Press Back Squat Push Press Rest as needed between each of the five sets. Add weight each set as you would a lifting set. Record load for each of the five sets (35 reps per set). […]

Warm up: Warmy 2 rds of; 50 jumping jacks 15 squats Suicide Xfit WOD: Teams of 2 have 20 minutes to complete the following. 5 rds of; 20 ab mat sit ups 20 DU’s And… 25 back squats (75/45), wall ball depth 25 thrusters 25 hang cleans 25 hang snatch or push press At the […]

Warm Up: Warmy 5×2 Squat cleans (95×2,105×1,115×2)/(45×2,55×1,65×2) 10 Step up’s in between sets Xfit WOD: As many rounds as possible in 20 minutes of: 5 Front squats (95/65) 13 Push-ups 9 Box jumps (24″/20″) Pull up WOD: 19,12,11,10,10 Post results to comments.