Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser + 3 pull up’s Xfit WOD: Teams of 3 complete the following; 21,18,15,12,9,6,3 Hang cleans (105/65) – P1 Weighted push up’s (using wall ball weight) – P2 Baseline : Baseline x2 while holding wall ball (20/14) – P3 P1 starts with hang cleans while P2 […]

Warm Up: Warmy 3 rds. of; down and back (baseline to baseline) 5 burpees 10 dips Xfit WOD: In teams of two, complete as many rounds as possible in 30:00 minutes of: 25 DU’s (3:1 single skips) 10 Thrusters, (75#/55#) 7 pull ups (use bands if necessary) if pull up’s become too challenging switch to […]

Warm up: Warmy 3 rds of; :30 plank hold (on elbows) :30 to complete 12 mountain climbers :30 to complete 6 clean/jerks (65/45) :30 rest Xfit WOD: For time of; C/J – 1,2,3,4,5,6,7,8,9,10 (105/65) Wall balls – 3,6,9,12,15,18,21,24,27,30 (20/14) Teams of 2, P1 starts with 1 C/J while P2 completes 3 wall balls. Rest is […]

Warm Up: Warmy 3 rds of; 30 jumping jacks 5 hang cleans (75/45) 5 hang squat cleans (75/45) Xfit WOD: Five Founds for Time: Run 400 Meters 9 Hang Squat Cleans (95/55) 15 Hand Release Pushups Pull up WOD: 16,11,9,9,9 Post results to comments.

Warm Up: Warmy 1 minute wall sits 20 second rest 20 second handstand hold 20 second rest 25 singe skips…repeat 2 more times Xfit WOD: The Ghost – from CrossFit’s main site 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps […]