Warm Up: Warmy 3×3 squat clean + push press (75/45) 20 mountain climbers (10 each leg) Xfit WOD: Teams of 3, 5 rounds of; 15 Wall ball (20/14) 15 GtOH starting weight, 75/45 add 10#’s rds. 2,3,4,5 15 stick jumps (30″/24″) Pull up work; 20,12,11,11,10 Post results to comments. 

Warm Up: Warmy EMOM for 5 minutes of; 25 DU’s (50 singles) 5 KB swings 5 incline push up’s Xfit WOD: Run 1200 (3 times around outer perimeter on field) 50 KB swings (24/16) 40 push-ups Run 800 (2x’s around) 40 KB swings 30 push-ups Run 400 (1 time around) 30 KB swings 20 push-ups […]

Warm up: Warmy Tabata, 3 rds. of; Squats  HRPU’s Plank hold  DU’s Xfit WOD; 10 deadlifts (135/95) 20 push presses (115/75) 30 lunges (95/65) 40 burpees over bar 25/25 front squats / back squats (95/65) 40 burpees over bar 30 lunges (95/65) 20 push presses (115/75) 10 deadlifts (135/95) Pull up work; 20,12,11,11,10 Post results […]

Warm Up: Warmy 3×3 squat cleans 65,75,95/45,55,65 10 jumping jack and 10 mountain climbers in between sets Xfit WOD: 10,9,8,7,6,5,4,3,2,1 of; Front squats Men weight – 95,115,125,135 Women weight – 65,75,85,95 In between each set – 25 DU’s (sub DU’s with 25 single skips + 1/4 gasser) Finish with 150 total wall balls (team’s of […]

Warm Up: Warmy Spend 5 minutes warming up with today’s exercises. Xfit WOD: Teams of 3 preform the following; 2 rounds of; 75 Thrusters (95/65) 75 Pull up’s (band assisted if necessary, jumping pull up’s can be used to sub either pull up’s or band assisted) 75 Wall ball (20/14) 75 hang cleans (95/65) 75 […]