Warm Up: Scott’s warm up WOD that he got from the gym he trained at in Park City, UT. Xfit WOD: Please arrive early to help set up. 11 stations, 11 reps times 11, or a total of 1,331 reps. We’ll have teams of 2 or 3. Only one or two trainee(s) can be working […]

Warm Up: 1500M Row (damper set at 7) Xfit WOD: 100 Kettle Bell Snatches for time, 50 right/left: 35#/25# Rest 5min For time: 6 rounds of Box Jump and Overs Get 3 Boxs that are 20″. Set boxes apart by 3ft. Completely jump over box to jump right over next box, and so on. 6 […]

Warm Up: Tabata run 8/8 Xfit WOD: Watch Video (how to do a hang power clean) Hang Power Clean 1 round Bar may not be set down, rest load on thighs or in hip crease 100x Hang Power Clean (65#/45#) Penalty for putting bar on ground – one broad jump + burpee 31 Wall Balls […]

Warm up: 10 minute run Xfit WOD: Run-3 x 1200m TT (as fast as you can) rest 3 minutes between sets Cool down for 3-5 minutes Deadlift 5-5-5-5-5 (start with light weight and increase) Post time it took to run TT and weight of each deadlift set.

Warm Up: 3 rounds of; suicides 1 minute plank hold 20 hollow rocks Xfit WOD: For time 100x Burpees On your way to 100 reps you mush perform 10x double under every minute on the minute Post time to comments.