**Traveling tomorrow, see you Wednesday. Warm Up: Warmy 3 rds. of; 1 minute plank hold 25 jumping jacks 15 BW squats Xfit WOD: For time: 75 pound Back squat, 50 reps (scaled 55#’s) 20 push up’s 75 pound Back squat, 40 reps 20 push up’s 75 pound Back squat, 30 reps 20 push up’s 75 […]

Warm Up: Warmy 3 rds of; 5 burpees 10 squat jumps 15 hollow rocks Xfit WOD: Today’s WOD is dedicated to Kurt, who’s leaving us and moving to Nebraska?! Why…I have no idea. He says because of a job…whatever. All kidding aside, good luck with your new endeavor(s) and stay in touch. 21,18,15,12,9,6,3 of; Sprint […]

Warm up: Warmy 3 rds of; 50 jumping jacks 25 BW squats 10 good mornings (bar only) xfit WOD: For time: 100 DU’s (3:1 singles) 5 rounds of: 15 wall ball shots, (20/14) 10 burpees Then 100 DU’s (3:1 singles) Post results to comments.

**Traveling tomorrow, see you Wednesday. Warm Up: Warmy 5×5 push press (find a weight that allows you to focus on form not speed) Xfit WOD: For time; 21,15,9 Push press (105/65) Box jumps (24″/20″) Pull up WOD: 13,9,8,7,7 Post results to comments.

Warm Up: Warmy 3 rds of; 10 secs dips (edge of bench) 20 secs handstand hold 30 secs 1/2 gasser (down and back x2) 1 minute rest in between rds. Xfit WOD: Teams of 2 complete the following; 10 rds x 10 reps of box squats (95/65) – box height set at 12″ 8 rds […]