Warm Up: Warmy 2 rds of; 1 minute plank 30 second side plank (R) 30 second side plank (L) 1 minute rest Xfit WOD: 3 wall balls 3 one-legged weighted step-up’s (20″/16″) using (25#/10#) 6 wall balls 6 one-legged weighted step-up’s (20″/16″) using (25#/10#) 9 wall balls 9 one-legged weighted step-up’s (20″/16″) using (25#/10#) 12 […]

Warm up: Warmy 3 rds. of; 10 Wall balls (20/14) 1 Partner wheelbarrow Xfit WOD #1 Every :45 for 10 intervals Run 100 yards (50 out/back) rest 2:00 Every :45 for 10 intervals 5 Burpees Run 50 yards (25 out/back) rest 2:00 Pull up WOD Post results to comments.

Warm Up: Warmy 3 rds of; :30 plank hold, :10 rest :20 handstand hold, :10 rest :30 wall sit. :20 rest Xfit WOD: 100 SDHP (starting weight; M=65, W=45 + 10#’s at each 25 rep interval) 100 Box jumps (starting height; M=16″, W=12″ + 4″ at each 25 rep interval) 100 Push ups (interval 2 […]

Warm Up Warmy 2 rds of; 10 burpees 20 squats 30 sit ups Xfit WOD: 5 rds. for time of; 100 Thrusters 400M run Teams of 2,3 or 4 will complete the following weight sequence when performing thrusters – M = 45,65,75,85,95#, W = 35,45,55,65,75# – 20 reps at each weight/person. In a team of […]

Warm Up Warmy Practice OHS for 7 minutes – work to find your 5RM 2 minute rest…then Xfit WOD #1: 3 rounds of; 1:00 max wall ball squat cleans (20/14) 1:30 recovery burpees Score = total wall ball squat cleans Xfit WOD #2: 3 rounds of; 100 DU’s (if you can’t do DU’s, 7 down […]