Warm Up: Warmy Practice DU’s for 3 minutes Xfit WOD: “Wall Ball from Hell” Partner WOD; 150 wall ball shots (20#/14#) – 150 wall ball box jumps (16″/12″) 150 wall ball lunges 75 back 2 back wall ball squats 75 DU’s while partner is holding plank position on wall ball Rules – each partner must […]

Pull up count: 8,7,5,5,5 = 30

Warm Up: Warmy Xfit WOD: Teams of three complete AMRAP for 20 minutes of; 4 Push press (115#/75#) 8 Front squat (115#/75#) 12 SDHP (115#/75#) One athlete is working, one is performing weighted abMat sit up’s (14#/8#) and one is resting. Then……1000 push up’s! We’ll divide this up once we know how many show up. […]

Pull up WOD – 7,6,5,4,4

Warm Up: Warmy EMOM for 5 minutes of; 1/2 gassers 10 squats Xfit WOD: “Jumping Fran” This can be done in teams of 2 or 3. 21 Thrusters (75#/55#) 25 DU’s (single jumper’s stay at 25 but increase thruster weight 10#) 3 burpees 25 DU’s 18 Thrusters 25 DU’s 6 burpees 25 DU’s 15 Thrusters […]