Warm Up: Warmy 8 minutes, alternating 1 minute Wall sit 1 minute front plank Xfit WOD: 2 rds at 3 minutes each exercise of; Wall ball (20/14) rest :30 SDHP (95/55) rest :30 Squat clean thruster (95/55), every third rep perform squat clean thruster. rest :30 Post results to comments.

Warm up: Warmy 2 rds of; 1 minute bottom position squat 30 hollow rocks 30 sit ups Xfit WOD: 100 back squats (75/45) 4 rds of; 50 ft. Lunges (45/25 plate overhead) 21 burpees Teams of two, one athlete performs thrusters while athlete 2 completes lunge/burpee WOD. Switch happens when athletes finish. Rest may occur, […]

Warm up: Warmy 2 rds. of; 1 min plank 1 min sit ups :30 handstand hold Xit WOD: Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps 500 meter row Post results to comments.

Warm Up: Warmy 5×3 OHS (practice good shoulder position; arms locked out, biceps facing forward, triceps engaged. Work on below parallel depth with knees pushing out.) 10 minute cut off. Xfit WOD: EMOM for 12 minutes of: 5 hang cleans (95/65) 5 box jumps (24″/20″) Both of the exercises performed each minute 5 minutes rest […]

Warm Up: Warmy 3 rds. of; 25 jumping jacks 20 arm circles (front/back) 10 squat jumps 10 dips Xfit WOD: For time: 500 double unders 100 pull-ups or KB swings 200 pushups 300 squats 500 double unders The workout is performed as a pair. You must do the double unders first and last. The pullups/KB […]