Warm Up: Warmy EMOM for 5 minutes 1/2 gasser + 3 push up’s Xfit WOD: Teams of 2 complete the following; 100 push presses (95/65) 100 front squats (95/65) 100 KB swings (53/35) 100 weighted bar lunges (bar can be in front rack or back squat position, 95/65) **at the top of every minute, 5 […]

Warm Up: Warmy 3 rd. tabata of; DU’s Push up’s Squats Dips Xfit WOD: Teams of 2 perform the following for time; 100 Wall balls (total) 75 Box jumps (20/24, total) 75 Wall balls (total) 50 Box jumps (22/26, total) 50 Wall balls (total) 25 Box jumps (24/28, total) 25 Wall balls (total) The reps […]

Warm Up: Warmy 3×3 PC, in between sets 15 jumping jacks (75/95/95-55/65/65) 3×3 PP, in between sets 20 mountain climbers (same weight as PC) Xfit WOD: “Randy and Annie” P1 performs Randy; For time (10 minute cap): 75 power snatches (55/75) While P2 performs Annie For time (10 minute cap) 50,40,30,20,10 of; DU’s (sub 3 […]

Warm Up: Warmy Strength WOD: 5,5,3,3,1,1 of Thrusters (95/115/125-65/75/95) before starting the first set warm up (x2 sets) at about 60-70% of max weight 15 Jumping jacks in between warm up weight Time cap 15 minutes Then… Death by 10 meters for 10 minutes Head out to the field to complete this WOD Pull up […]

The following WOD is courtesy of Darren “trip over a rock” Maurer. It has something to do with the number 43?? Warm Up: Warmy Take 5 minutes to warm up on today’s exercises. Xfit WOD: 3 Plate push (45/25# plates), down/back = 1 rep 4 Front squats (135/95) 43 Box jumps (24/20″) 7 Wall walks […]