Warm up: Warmy 3 Rds of; 1 minute plank 1 minute in bottom of squat position 30 second rest, repeat. Xfit WOD; 5 rounds of – 20 pullups, KB swings can be substituted for pulls (53/25) 30 pushups 40 Ab mat situps 50 squats In between rds. 1&2 rest 3 minutes, between rds. 2&3 rest […]

Warm Up: Warmy 3 rds of; 30 sec plank (on elbows) 10 sec rest 20 handstand hold 10 sec rest 1/2 gasser – cut of time 40 secs then repeat Xfit WOD: For time: 30 box jumps, 30″/24″ 30 pull-ups 30 kettlebell swings, 53/35 30 walking lunges with 65#/45# barbell 30 toes to ceiling 30 […]

Warm Up: Warmy *warm up; Set #1 75×5, 45×5 Set #2 95×3, 55×3 Set #3 115×1, 65×1 Then… 3×3 Front squats (125#/75#) Xfit WOD: Round 1 20 HRPU’s 30 Front squats (75/45) 20 Push up’s 30 Front squats (75/45) 20 Burpees Round 2 20 Wall ball sit up 20 Front squats (95/55) 20 Wall ball […]

Warm up: Warmy 3 rds. of ; 6 burpees (reach and touch bricks above the paint line) 8 RDL (barbell weight only) 10 squats Xfit WOD: On a 10:00 Running Clock: Ground to Overhead, 30 Repetitions (95/55) 30 Lateral Bar Over Burpees As Many Repetitions As Possible (AMRAP) of Ground to Overhead (115/65) Rest 1 […]

Warm Up: Warmy 2 rds. of; 25-Air Squats 5-Burpee Broad Jumps 10-Scorpions front & back 5 K2E Xfit WOD: EMOM – 24 Minutes, or 6 rounds. Rotate stations every minute 50 Double Unders (2:1 singles) 15 KB Swings 53/35 20 Wall balls 10 Burpees *Scoring: Only Score Completed Rounds prior to running out of time. […]