Warm Up: Warmy 3×3 hang snatch, on last rep keep weight OH and walk to half court and back 15 DU’s in between sets 6 mountain climbers Xfit WOD: 40 Burpees 30 Box jumps (24/20″) 30 Burpees 30 Power snatches (75/45) 20 Burpees 30 Box jumps (30/24″) 10 Burpees AMRAP Power snatches (95/65) Partners will […]

Warm Up: Warmy 3 rds of; 30 sec plank hold 10 sec rest 20 sec hollow hold within 1 minute; 10 push ups and 10 squats. Time remaining is rest before next round. Xfit WOD: 21-18-15-12-9-6-3 reps for time: KB Swings (53/35) Front squat (95/65) Wall ball (20/14) Pull up work; 20,12,11,11,11 Post results to […]

Warm Up: Warmy 2×3 of squat clean, hang snatch (75/45) 15 DU’s and 6 mountain climbers in between sets.  Xfit WOD: Teams of 2, AMRAP within 20 minutes of; P1 performs 1 10 meter sprint while P2 completes the following complex – 3 deadlifts (115/75) 5 hang cleans 7 push presses Only switch when both athlete’s […]

Any interest in Burning Can Relay this May? Here’s some info on the event – http://burningcan.com/the-beer-relay/ If we can put together a team of 4, each person would probably only run three 5K’s within the 6 hour time limit. A total of 12 laps, 24 minutes off the total time (because we consumed beer prior […]

Warm Up: Warmy 3 rds. of – tabata sytle squats sit up’s push up’s handstand hold Xfit WOD: Teams of 2 complete the following; Rd 1 (3 minutes at each station with 5 second rest between stations) 10 Box jumps (24/20) Bottom position of the squat hold – partner holds in this position until P1 […]