Warm Up: Warmy Tabata, 3 rds. of; squats push up’s sit up’s plank hold Xfit WOD: Every 3 minutes, teams of two complete the following; 15 KB Swings (53/35) 12 Stick jumps (28″/22″) 9 Back squats (odd) or Lunges (even) 115/75 Partners run down and back before starting next round. **go until you can’t complete […]

Warm Up: Warmy 3 rds of; 10 jumping jacks 7 hollow rocks 7 HRPU’s 1 minute to complete, 30 second rest Xfit WOD: Complete 2 rounds of the following, time cap 30 minutes; 1200M row (switch partners every 200M) 60 wall balls (switch only one time – for example, if P1 stops after doing 20 […]

Warm up: Warmy Spend 10 minutes and find your 3RM squat snatch.  Xfit WOD: In Teams of 2 complete for time: 200 Power snatch (95/65) 200 front squats (95/65) Pull up work: 5×10  Post results to comments. 

Happy Friday the 13th! Warm Up: Warmy 3 rds.,13 secs of; 10 sec bottom position squat hold (3 sec rest) 10 sec mountain climbers (3 sec rest) 13 sec right side plank hold 13 sec left side plank hold repeat. Xfit WOD: AMRAP of; 3 deadlifts (115/75) 3 front squats (115/75) 3 push press (115/75) […]

Warm Up: Warmy Spend 5 minutes warming up on today’s exercises. Xfit WOD: To celebrate our Veterans, today’s WOD is in honor of their services both past and present. “1941” Teams of 4 complete the following for time; 19 rounds, 41 total team reps of; Odd rounds- Lunges (95/65) Push up’s Wall balls (20/14) Even […]