Warm up Warmy 3 rds of; 3 Wall walks 7 sit ups 9 squat jumps Xfit WOD: “Neil and Darren’s master championship WOD. 20 power cleans (95#/65#) 20 front squats 20 overhead press 20 front squats 20 power cleans EMOM 3 burpees 12 minutes cut off. Post results to comments.

Warm Up: Warmy Xfit WOD 1: 21,15,9 Power cleans (115#/75#) Burpee bar jumps 7 minute cut off… Xfit WOD 2: 10,9,8,7,6,5,4,3,2,1 Wall balls (20#/14#) Box jumps (24″/20″) 10 minute cut off… Post results to comments.

Warm Up: Warmy Xfit WOD: Teams of 3, 4 rounds of; 1:00 DU’s (or single skips) 1:00 rest 1:00 front squats (guy weight starts at 65# and adds 20# after each round – ending at 125#, girl weight starts at 45# and adds 10# after each round – ending at 75#) 1:00 rest 1:00 ball […]

Warm Up : Warmy EMOM for 5 minutes 1/2 gassers Xfit WOD: On the minute for 20 minutes of; 1 push up, 20 squats, 2 push ups, 19 squats..etc. Post results to comments.

Warm Up: Warmy 2 rds. of; 15 sec plank hold, 15 sec hold, half way down for 2 minutes – 30 sec. rest between rounds Xfit WOD: For Time (10 minute cut off time): 100 DU’s (2:1 single skips, make them fast) 30 Deadlift (95#/65#) 75 DU’s (or single skips) 20 Hang Power Cleans (95#/65#) […]