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 […]

Warm up: Warmy 3×5 squat clean In between sets practice DU’s Xfit WOD: Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 5 squat cleans (95/55) 5 push ups From 3:00-6:00 2 rounds of: 7 squat cleans 7 push ups From 6:00-9:00 2 rounds of: 9 squat cleans 9 push […]

Warm Up: Warmy 2 rds. of; 20 arm circles (front then back) 20 Jumping jacks 10 squats (hang out at the bottom of each squat for 3 secs) 10/leg step ups (use bleacher) Xfit WOD: 50 burpees 100 wall balls (20/14) Cut off time 10 minutes Rest for 2 minutes then… 50 back squats (95/65) […]