Warm Up: Warmy 3 rds of; 30 jumping jacks 5 hang cleans (75/45) 5 hang squat cleans (75/45) Xfit WOD: Five Founds for Time: Run 400 Meters 9 Hang Squat Cleans (95/55) 15 Hand Release Pushups Pull up WOD: 16,11,9,9,9 Post results to comments.

Warm Up: Warmy 1 minute wall sits 20 second rest 20 second handstand hold 20 second rest 25 singe skips…repeat 2 more times Xfit WOD: The Ghost – from CrossFit’s main site 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps […]

Warm up: Warmy 3 rds. of; 1 min plank 1 min hollow hold :15 rest Xfit WOD: EMOM for 20 minutes of; 20 squats, 1 push up, 19 squats, 2 push up’s…etc. until last set; 1 squat and 20 push up’s. Pull up WOD: 16,11,9,9,9 Post results to comments.

Happy Friday the 13th! Warm Up: Warmy tabata style Squat cleans (65/45) 1 min rest Dips Xfit WOD: 3 rounds of; 500M row 10 squat cleans (115/95) 20 KB swings (53/35) 30 push up’s 40 wall balls Teams of 5 will complete the sequence 3 times. Rest is determined by your partner who’s in front […]

Happy Birthday, Sonja! Warm Up: Warmy 3 rds of; 2 wall walks 6 squat jumps 12 jumping jacks Xfit WOD: Sonja’s birthday WOD; 69 DU’s (3:1 singles) 6 rds of; 11 weighted box jumps (20″/16″, 10#/25# KB) 11 thrusters (75#/55#) @ reps 6 and 11, 3 bar facing burpees 11 HRPU’s Finish with 45 slam […]