Warm Up: Warmy 2 rds of; 50 jumping jacks 20 mountain climbers 10 squats (hold in bottom position a couple secs) Xfit WOD: 3 rounds for time: 50 wall balls 20/14 50 hang cleans 95/65 Teams of 2, athlete one starts wall ball and athlete two starts hang clean. A switch happens only when both […]

Warm Up: Warmy EMOM for 5 minutes of; 20 sec plank hold on elbows 10 sec rest 20 sec bottom position squat hold 10 sec rest Repeat Xfit WOD: For time: 50 barbell jumps 40 weighted situps, 20 lbs (14 lbs) 30 box jumps, 24″ box (20″ box) 3000 lbs ground to overhead (2000 lbs) […]

Warm up: Warmy EMOM for 5 minutes of; 1/2 gassers Xfit WOD: For time of; 50 push presses (85/55) 10 Bulgarian squats (25/10# plates) 40 push presses 20 Bulgarian squats 30 push presses 30 Bulgarian squats 20 push presses 40 Bulgarian squats 10 push presses 50 Bulgarian squats Pull ups; 13,9,8,7,7 Post results to comments.

Warm up: Warmy Take 10 mins and use the exercises below to warm up on. Xfit WOD: For time: 20 Power Clean 105/65 50 DU’s 20 KB swings (55/35) 50 DU’s 20 lunges (45# plate/25# plate) ea. leg 50 DU’s 20 Burpees over the bar 50 DU’s 20 Chest to bar pull ups 50 DU’s […]

Out of town tomorrow. See you Monday! Warm up: Warmy At the top of each minute for 5 minute perform 1/2 gasser (down and back twice) 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. Post results to […]