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.

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 […]