Warm up: Warmy 2 rds of “the bear” complex (75/55) 20 jumping jacks in between rds.  “The Bear Complex” Without stopping or dropping the bar, complete the following sequence: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack position). Xfit […]

Warm Up: Warmy Tabata, 3 rds. of; Plank hold Barbell roll outs HRPU’s Squats Xfit WOD: For time: 200 DU’s (2:1 singles) Then, 8 rounds of: 10 hang snatch (75/45) 10 wall balls 10 burpees Then, Run (down and back) until the last athlete finishes the WOD. Don’t be a jerk CJ! Pull up work; […]

Warm Up: Warmy 3 rds of; 25 mountain climbers  25 Jumping jacks Xfit WOD: Round 1 20 HRPU’s 30 Lunges (75/45) 20 Push up’s 30 Lunges (75/45) 20 Burpees Round 2 20 Wall ball sit up 20 Hang cleans (95/65) 20 Wall ball clean thruster 20 Front squats (95/65) 20 Wall ball Round 3 20 […]

Warm Up: Warmy 3 rds., Tabata of; 1/4 gasser Push up’s Squats Handstand hold Xfit WOD: Teams of 2, AMRAP within 18 minutes of; 9 Box jumps (24/20) 6 Burpees over partner (while partner is holding plank) 3 Front squats (115/80) P2 follows P1. Pull up work; 21,13,12,11,11 Post results to comments.

Warm Up: Warmy 3 rd. tabata of; DU’s Push up’s Squats Step up’s Xfit WOD: In Teams of 2 perform the following: 100 Deadlifts (115/75) 100 Wall Balls (20/14) 50 Hang Power Cleans (115/75) 50 Ball slams 25 Shoulder to overhead (115/75) 25 Syncronized hand release push ups Pull up work 21,13,12,11,11 Post results to […]