Warm Up: Warmy EMOM for 5 minutes of: 1/4 gasser, 1 PC, 2 burpees (next rd sub PC with FS then PP, back to PC in rd 4 and finish with FS in the 5th rd) – (75/55) Xfit WOD: 2 Rounds for time of; 9 Power Cleans (95/65) 9 Front Squats (95/65) 9 Push […]

Warm Up: Warmy 2×3 Power Snatch (45/75), 2×3 SDHP’s (95/65), 2×3 Squat Clean (105/75) 2 HRPU’s in between sets Xfit WOD: Round 1 for 3 minutes AMRAP of; 3 Power Snatch (95/65) 6 Burpees over stick 9 Wall Balls (20/14) rest 1 minute….then Round 2 for 5 minutes AMRAP of; 3 SDHP’s (105/75) 6 Burpees […]

Skiing until Tuesday, see you on Wednesday.  Warm Up: Warmy  Spend 5 minutes on the exercises below.  Xfit WOD: For time: 30 Box jumps (24″/20″) 30 Jumping Pull-ups 30 KB Swings (53#/35#) 30 Walking Lunges 30 Ring Rows 30 Push Press (45#/33#) 30 Good Mornings (45#/33#) 30 Wallball (20#/14#) 30 Burpees 30 Double-Unders Pull up […]

Warm up: Warmy EMOM for 5 minutes of; 10 KB swings (35/25) 5 Burpees  Xfit WOD: Partner WOD 20 minute AMRAP 21,15,9 of; KB thrusters (35/25) Box jumps (24″/20″) 20 push press (95/55) Pull up work; 18,12,10,10,10 Post results to comments. 

Warm up: Warmy 3 rds of; 30 sec plank 20 sec sit ups 10 rest  20 sec handstand hold  15/15 sec right side/left side plank 10 sec rest….repeat Xfit WOD: 10 rounds for time of; 3 Power snatch (105/65) 6 burpee over bar 9 KB swings (53/35) 12 DU’s (sub 1/2 gasser w/ DU) P1 […]