Warm up: Warmy 3 rounds of; Handstand holds 30 secs Partner wheelbarrow baseline to half court, switch partners 1 min for both partners Hollow hold 30 secs 1 min rest between rounds Xfit WOD: For time: 200 DU’s (400 singles) 50 thrusters (45# barbell) 30 push ups Extra credit: Team of 3, 315 wall balls, […]

Warm Up: Warmy Xfit WOD: As many rounds in 20 minutes of: 5 squat cleans, 95#/65# 10 burpees 15 box jumps, 24″/20″ Extra credit: 2 rounds of; 20 KB swings (55#/35#) 35 DU’s 15 Pull up’s 7 minute cut off Post results to comments.

Warm Up: Warmy 2×5 of power clean and power snatch (warm up, 1×5, 1×3, 1×2 then 135/95 and 115/65) Xfit WOD: For time: 10 power snatches, 95 lbs (65 lbs) 20 burpees 30 hang power clean, 95 lbs (65 lbs) 40 situps 50 deadlifts, 95 lbs (65 lbs) 40 pushups 30 hang power cleans, 95 […]

Warm up: Warmy 3 rounds of; Hollow hold Plank squat each 30 secs with 1 min rest between Xfit WOD: 20 minutes EMOM of; 15 weighted squats (35#/15#) 6 ploy push up’s (slam ball, plate or kettlebell) Post completed rounds to comments.

Warm up: Warmy 25 BW squats 25 mountain climbers Xfit WOD: WOD#1; 21,15,9 Lunges (45#/25#) Push press (95#/65#) 4 minute cut off, 1 minute rest WOD #2; 21,15,9 HRPU’s DU’s 4 minute cut off, 1 minute rest WOD #3; Thrusters (95#/65#) Abmat sit up’s 4 minute cut off, 1 minute rest WOD #4; Wall ball […]