Warm Up Warmy EMOM for 5 minutes of; 2 power cleans (75/45) 4 dips (edge of bench) 6 squats Xfit WOD: 5 x Three Minute AMRAP Rounds on 1:00 Rest Of: 3 Power Clean (115/75) 6 Push-Up 9 Wall balls (20/14) Pull up WOD: 16,10,9,9,8

Happy Memorial Day! For those who are in town and up for a challenge, we’ll meet at 7am. Warmy 2 rds of; 25 jumping jacks 15 mountain climbers 5 squats – hang out in bottom position for a couple seconds Xfit WOD: Today’s WOD is dedicated to all the men and women who have died […]

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 […]