Warm Up: Warmy Take 7 minutes and warm up on Rx’d exercises below. Xfit WOD’s: WOD 1 65 power snatches (75#/45#) 7 minute cut off WOD 2 100 box jumps (24″/20″) 7 minute cut off WOD 3 AMRAP of KB thrusters (35#/25#) 7 minute cut off At the top of each minute 20 DU’s Post […]

Warm Up: Warmy On the minute for 5 minutes of 1/2 gasser’s Xfit WOD: “The Don” For time: 66 Deadlifts, (115#/75#) 66 Box jump, (24″/20″) 66 Kettlebell swings, (55#/25#) 66 V-up’s 66 Ball slams 66 Abmat sit-ups 66 Thrusters, (55#) 66 Wall ball shots, (20#/14#) 66 Burpees 66 Double-unders Post results to comments.

Warm Up Warmy 2 rounds of; plank hollow hold abmat sit up’s 1 minute each with 30 sec rest in between sets Xfit WOD: “Fight Gone Bad” Three rounds of: Wall-ball (20#/14#) Sumo deadlift high-pull (75#/55#) Box Jump, 20″ Push-press, (75#/55#) DU’s In this workout you move from each of five stations after a minute.The […]

Warm Up: Warmy Xfit WOD: Team of 4 will perform the following for time; 150 Thrusters (95#/65#) 125 Push press (115#/75#) 100 deadlifts (185#/95#) 100 burpees (each athlete MUST complete 100 burpees). Clock stops only when each athlete has completed 100 burpees. Team decides where they start. While athlete one is performing the lift athlete […]

Warm Up: Warmy Take a few minutes to warm up on equipment Xfit WOD: There are 3 WOD’s, one at 7 minutes, 6 minutes and 5 minutes. After each WOD, before moving to the next one you’ll take a 2 minute break. The sequence is as follows; 5 minute goes to 7 minutes, 6 goes […]