Warm Up Warmy 3 suicides Xfit WOD: For Time: 30 Back Squats (75#/55#) 25 Burpees 20 Ground to Overhead (75#/55#) 25 Burpees 30 Back Squats (75#/55#) Rest as needed 21,15,12 of: Wall ball (20/16) Box Jump (30″24″) Post results to comments.

Warm Up Warmy 5x5x3x3x1x1 squat cleans Xfit WOD: Three Rounds for Time: Sprint – down and back (field) 8 squat cleans (115#/75#) Rest as needed, then; Three Rounds for Time: 25 Double Unders 8 Shoulder to Overhead (95#/65#) Pull up WOD: 15,10,9,8,8 Post results to comments.

Warm Up: Warmy 2 rds of: 1 minute plank 25 jumping jacks 10 squats (hold for 2 secs in bottom position) Every Minute On The Minute (EMOM) for 30:00 complete, 5 Pull-ups (can sub pulls with KB swings 25/35#) 10 Push-ups (sub w/ push presses 45/65#) 15 Squats Note: Continue with the EMOM interval as […]

Warm up: Warmy Spend 6 minutes warming up on today’s exercises Xfit WOD: For time: 50 Box jump, 24 inch box 50 squats 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Ring pulls 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders […]

Warm Up: Warmy EMOM for 5 minutes 1/2 gasser Xfit WOD: Teams of 2 complete the following; 100 push presses (75/55) 75 front squats (75/55) 50 KB swings (53/35) -Darren, please bring “the pig” 25 weighted bar lunges (bar can be in front rack or back squat position) **at the top of every minute, 5 […]