Partner WOD: “The 30-30 Grind” Time Cap: 30 MinutesFormat: “You Go, I Go” – Alternate every 30 secondsTotal Rounds: 30 rounds per partner (15 minutes each) Warmy+ 4×4 Front Squats + 25 Jumping Jacks Workout Flow: This workout is broken into 5 cycles of 6 minutes each. Each cycle includes: Repeat the above cycle 5 […]

Warm up: Warmy+ 4×2 of Power clean > Front squats > Push press + run down and back Xfit WOD: 10 rounds of the following, for time: 5 Squat Cleans (95/65) 10 Push Ups 15 KB Swings (53/35) Pull Up Work; 5×8

Warm up: Warmy+ 4×3 Clusters + 25 jumping jacks Xfit WOD: To start, partners do the farmer carry together (one athlete carries 1 kettlebell). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a […]

Warm up: Warmy; Take 6 minutes and warm up on today’s exercises. Xfit WOD: Pull up work; 5×8

The longest day of the year is tomorrow so we’re changing up the WOD and meeting at Grampsas Memorial Complex – 4471 Salvia St., Golden, CO 80403 at 5-5:15AM to gather, lace up our bike, hiking or, running shoes and head to the east-facing Lithic Trail by 5:31 AM for a front-row seat to sunrise. […]