Warm Up: Warmy 2 rds. of; 20 arm circles (front then back) 20 Jumping jacks 10 squats (hang out at the bottom of each squat for 3 secs) 10/leg step ups (use bleacher) Xfit WOD: 50 burpees 100 wall balls (20/14) Cut off time 10 minutes Rest for 2 minutes then… 50 back squats (95/65) […]

Warm Up: Warmy 5×2 front squats – keep weight manageable but challenging. 5×2 push press – keep weight manageable but challenging. Xfit WOD: For time of; 21,15,9,9,15,21 Perform front squat the first 21,15,9 (95/65) then Perform push press the second 9,15,21 For the entire WOD, weighted sit ups (20/14 wall ball) Pull up’s 11,8,7,6.6 Post […]

Warm Up: Warmy Take 15 minutes to improve on your oly or regular lifts; squat snatch, C&J, OHS, front squat, squat clean…etc. Try working up to a 3 or 5 rep set with prefect form before cut off time. Rest 2 minutes then…. Xfit WOD: Every Minute on the Minute (for as long as possible!) […]

Warm up: Warmy EMOM for 5 minutes; 1/2 gassers Xfit WOD: For time; 100 push ups 150 sit ups 200 squats 300 DU’s Post results to comments.

Warm Up: Warmy 2 rds. of; 25 jumping jacks 25 mountain climbers 25 squats 25 DU’s Xfit WOD: 4min AMRAP 10 Burpees 10 Box Jump 24/20 rest 2:00 4min AMRAP 10 slam ball 10 Wall Ball rest 2:00 4min AMRAP 10 DB Push Press 35/20 10 Walking Lunges Pull up WOD: 10,8,6,6,6 Post results to […]