Warm Up: Warmy EMOM for 5 minutes of; 1/2 gassers (10 mountain climbers in between rds – knees outside of elbows) Xfit WOD #1: 7 minute AMRAP of; kettlebell swings Partner up and pick a weight. Do as many swings as possible between you and your partner without setting the KB on the ground. One […]

Warm Up: Warmy 2 rounds of; 10 weighted sit up’s (25#/10# plates behind head) 10 V-up’s 10 hollow rocks Xfit WOD: EMOTM for 20 minutes of; Rounds 1-5, 10 push presses (95#/65#) 10 wall ball squat cleans (20#/14#) Rounds 6-10, 7 push presses (105#/75#) 10 wall ball squat cleans (20#/14#) Rounds 11-15, 5 push presses […]

Warm up: Warmy Plank hold 3 mins – rest penalty 3 broad jumps Workout warm up: 3×5 deadlifts (take 3 warm up sets @40%, 50% and 60% of 1 RM, 3 reps each) then stay between 70-80% of 1 RM for working sets. Time to complete 15 minutes. Then… Complete as many rounds as possible […]

**This will be the last WOD of the week. The next post will be Monday December 2nd. There’s a lot to be thankful for but all kidding aside I’m thankful for this group and the friendships that have come from it. I’m probably in the best shape I’ve ever been and couldn’t have done it […]

Warm Up: Warmy 3 Attempts at max handstand hold face-in against the wall. Xfit WOD, #1: AMRAP 5 minutes: 7 Thrusters 95/65 lb. 7 Pushups Rest 3 minutes WOD #2: 5 Rounds for time: 20 Overhead walking lunges (45#/25# plates) 25 anchored Abmat situps 30 DU’s (90 single skips) Post results to comments.