Warm Up Warmy 3 rounds of: 30 sec plank 30 sec hollow rock hold 30 sec handstand hold 30 sec rest in between rounds Xfit WOD: Partner WOD – “Dirty 30″ 30 Deadlift (135#/95#) – two bar set up; one at RX’d for men and one at RX’d for women 30 KB swings (53/30) 30 […]

Happy Veteran’s Day! Warm Up: Warmy 2 rounds of; Suicide run 20 jumping lunges (10 each leg) Xfit WOD: To support those who have or still serving, today’s WOD is a HERO workout called “Danny” slightly modified. Rounds in 20 min of: 24″/20″ box jump, 30 reps 95#/65# push press, 20 reps 30 push up’s […]

This is the last post until I return next Monday. Warm Up: Warmy EMOM for 5 mins 1/2 gassers Xfit WOD: 5 rounds of; Walking lunges, 50 feet (plate overhead 45#/25#) 21 burpees Post results to comments.

Pull up WOD: Ok, I messed up. We were suppose to start a set and preform for 1 week then increase the reps the next week. Nevertheless start at the following rep count for the remainder of the week. I’ll increase the count next week. 7,6,5,5,4

Warm Up: Warmy 3 planks – hold for :30 secs w/ :15 rest Xfit WOD: 5 rounds For time, resting 3 mins between each round: 20 Bent over rows (75#/55#) 30 Push-ups 40 Admat sit-ups 50 Squats Pull Up WOD: 11,8,7,6,6 Post total time (including rest) to comments.