Warm up; 10 minutes of gassers (1/2) Xfit WOD; 10, 9, 8, 7, 6, 5…and 1 Ground to overhead (65lbs, 35lbs) Hands on bar push up’s Squat clean The objective is to not remove hands from the bar the entire time. Once you complete GOH keep hands on bar and do push up’s then raise […]

Warm up; 10 minutes of easy swim Xfit WOD; Swim the first set of 50s at 90% effort; try to hold that pace throughout the series: 5 x 50 meters, with 10 seconds rest between sets 4 x 100 meters, with 20 seconds rest between sets 3 x 150 meters, with 30 seconds rest between […]

Warm-up; tabata DU’s Xfit WOD; 25 front squats (75lbs, 45lbs), 5 push up’s 20 front squats, 10 push up’s 15 front squats, 15 push up’s 10 front squats, 20 push up’s 5 front squats, 25 push up’s 5 get up’s (20lbs, 10lbs) 25 DU’s, 5 box jumps (24″, 20″) 20 DU’s, 10 box jumps 15 […]

Warm up; 10 burpees to straight jump to candle stick roll to straight jump 2 suicides Xfit WOD; For time: 50 kettlebell swing, 45/35 40 walking lunge (alternating) 30 pull ups 20 clapping push ups 10 power clean, 105/65 50 burpees 40 double unders 30 box jump, 24/20 20 wall ball shots, 20/14 10 chest […]

Warm up; 5-10 min light jog/stretching Xfit WOD; 2 teams – AMRAP in 20 minutes Hill run Thrusters (Body Bar 12lbs) Hand-release push ups Teams are made up of 3 xfitter’s. Each xfitter starts at one exercise and the clock starts. The two xfitter’s who are at the thruster and hand-release station cannot move to […]