Warm Up: Warmy 3 rds. of; 50 second plank hold 20 mountain climbers 10 dips 5 HRPU’s **clock is running, after the 50 second plank hold you have 1:10 to complete climbers, dips and push up’s. Xfit WOD: In teams of two, partners alternate to complete 3 sets each of: 50 Double-Unders (3:1 singles) 15 […]

Warm Up: Warmy 1×5 of the following; Hang clean (65/45) Thruster (65/45) Hang snatch (65/45) Back squat (65/45) Xfit WOD: Teams of 2 complete the following for time; 100 total Hang clean (75/55) 100 total Thruster (75/55) 100 total Hang snatch (75/55) 100 total Back squats (75/55) use wall ball to reach required depth Each […]

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 […]