Warm up: Warmy+ 5×5 (each leg) pistol work + 100 total KB swings (split however you want each rd.) Xfit WOD: For time, 10 rds. of; 10 squat cleans (95/65) 10 box jumps (30/24”) P1 plate push, P2 plate push back Pull up work; 6×6

Warm up: Warmy+ 5×5 SDHP’s + 20 jumping jacks Xfit WOD: “Roy” 10 rounds for time of: 10 bent over (75/55) 20 KB swings (53/35) 5 K2B Pull up work; 5×5

Warm up: Warmy+ 75 KB swings (10 reps for 7 rds+5) 10 jumping jacks in between sets Xfit WOD: For time 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3.2,1 of; Wall ball (20/14) KB Swings (53/35) Box jumps (24/20”) Pull up work: 7×5

Happy March! So, thought we’d try a challenge again. We ALL loved the KB Swing challenge and since we’re all in better shape, let’s do it again but raising the total from 3000 to 3500 (but this year, if you don’t go unbroken with the rep count you pick there’s a 5 burpee penalty in […]

I’m out tomorrow and Monday. Warm up: Warmy+ 4×3 SDHP’s + run down and back in between sets. Xfit WOD: Five AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest, then Repeat (5 times total) Complete as many rounds […]