For those still interested in joining Darren and I this Saturday at the Burning Can Relay, here’s the link to the event. Our team name is Team Xfit and password is ymca530 – http://burningcan.com/locations/lyons-colorado-may-30/the-beer-relay/ Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser 3 burpees Xfit WOD: Teams of 2 for time of; 150 […]

Warm Up: Warmy 3×3 Front squats (75/55), 3×3 Strict press (75/55) 20 mountain climbers in between sets Xfit WOD: Teams of 2 perform the following for time; P1 – 30 burpees P2 – Holds weight in hang position (165/105) **if P2 needs to rest by dropping the weight, P1 stops until P2 picks weight back […]

Warm Up: Warmy 3 rds of tabata; Squats Sit up’s Jumping jacks Push up’s Xfit WOD: WOD #1 8 minute AMRAP of; 3 Front squats (115/80) 5 Box jumps (24/20) 7 KB swings (53/35) Rest 2 minutes… WOD #2 8 minute AMRAP of; 3 SDHP’s (115/80) Sprint, baseline to half count and back 7 KB […]

Warm Up: Warmy Take 5 minutes to warm up on today’s exercises Xfit WOD: Teams of 2 complete the following for time; 3 rounds of; 15 Wall Ball (20/14) 15 Front squats (75/55) 15 Pull up’s (use band if necessary) 15 Hang cleans (75/55) 15 HRPU’s 15 DU’s (4:1 singles) 15 Strict press (75/55) 15 […]

Warm Up: Warmy EMOM for 5 minutes of; 10 lunges (5 each leg) 5 HRPU’s Kick up to handstand hold for 3 secs Xfit WOD: Teams of 3 complete the following for time; After warm up, head out to the field. P1 and P3 will be at one end of the field and P2 at […]