Warm Up: Warmy 3 rds. of 25 jumping jacks 5 burpees 10 mountain climbers (5/side) Xfit WOD: “Lovers’ Spat” Max set of Dips in one minute one minute rest Max DU’s in one minute one minute rest Max set of Push ups in one minute one minute rest Max set of Sit ups in one […]

Warm Up: Warmy 3×5 power snatch (75,95,105/45,55,65) in between sets perform 5 OHS (bar only or lighter – body pump bar). This movement is to help open up the shoulders and to start to get familiar with the lift. Xfit WOD: 3 rounds for time of: 5 power snatches, 95/55 15 wall ball shots, 20/14 […]

Warm Up: Warmy 3 rds. of; 15 squats, 20 DU’s, 25 jumping jacks Xfit WOD: For those that don’t know, one of our very own (Darren) will be going under the knife this Wednesday. He’s asked for a nasty workout so….here’s to a quick recovery. For time: 50 Box jump, 24/20 inch box 50 push […]

Warm Up: Warmy 2 rds. of; 25 jumping jacks 15 squats 10 hollow rocks Xfit WOD: “fight gone bad +1″ Four rounds of: Wall-ball, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20” Push-press, 75/55 DU’s In this workout you move from each of five stations after a minute.The clock does not reset or stop between […]

Warm Up: Warmy 3×8 squat cleans (95,105,115/55,65,75) 25 DU’s between sets Xfit WOD: Teams of 3 or 4, 15 minutes of; AMRAP front squat (95/65) AMRAP burpees One suicide At one end of the gym an athlete will perform front squats and at the other end an athlete will perform burpees. Athlete 3 (and maybe […]