Most likely back in the gym for tomorrow’s WOD. Warm up: Warmy+ 100 KB swings Xfit WOD; 21,15,9,12,18 of; Ball slams KB swings (53) Thrusters (95) T2B **one athlete works at a time. Pull up work 5×5 – 3 seconds on the way down 3 minute couch stretch each leg

Already 2nd Q of ‘21! Happy April everyone. Oh, and we’ll be outside on the field for today’s WOD. April challenge – complete 5000 KB swings over the next 30 days. One strategy is to work 20 days and have 10 days for rest. For example, Monday and Tuesday complete 250 swings each day then […]

Warm Up: Warmy+ Tabata, 3 rds of; Squats using 15# plate Plank hold Step ups Row Xfit WOD: Teams of 2 or 3, complete the following within 22 minutes or 6 total rounds. 1000M Row 10 Deads (115#) 10 Box Jumps (24″) 10 Front Squats (115#) **while P1 starts to row, P2 and P3 begin […]

March challenge cont. – today’s the last day – complete 250 push up’s. Warm up: Warmy+ 4×3 Squat cleans + 25 jumping jacks Xfit WOD: 10 Rounds for Time (with a Partner) 7 Hang Cleans (115) 29 Air Squats 10 Push Ups Pull up work; 5×10

Warm Up: Warmy+ Tabata, 3 rds. of; handstand hold split squats (use box jump) hollow hold Farmer carry using KB’s Xfit WOD: Station #1, 20,18,16…1 of; Box jumps (24″) 10,9,8…1 of; KB squats (70#) Station #2, 20,18,16…1 of; KB Swings (53) 10, 9, 8…1 of; wall ball cleans (20#) Pull up work; 5×10