Warm up: Warmy+ 4×3 clusters + run down and back Xfit WOD: For time, 25,20,15,10,5 of; Wall ball sit ups (20/14) Squat cleans (75/55) + add 10 lbs next rounds KB swings (53/35) Hang cleans (75/55) + add 10 lbs next rounds Pull up work; 6×6

Warm up: Warmy+ 5×5 squat cleans + 25 jumping jacks Xfit WOD: 5 Rounds For Total Reps in 29 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute DU’s 1 minute Rest Pull up work; […]

Another G.D. birthday WOD. Guess this one isn’t too bad – Happy Birthday JT, glad someone in the group is under 20 – way to rock the cradle, Ginger!! Warm Up: Warmy+ Take 6 minutes and warm up on today’s exercises Xfit WOD: For time, complete the following; 37 Burpees (non-weighted) 37 Power cleans ((95/65) […]

Warm up: Warmy+ Tabata, 3rds of: Dead hang pull ups Wall sits Plank hold (half way down) Squats Xfit WOD: 21,18,15,12,9,6,3 of; Wall balls (P holds plank) Push ups (P wall sits) T2B (P holds bottom position squat) Back squats (115/75) P single skips Cash out 100 (ea.) KB swings Pull up work: 5×7

Warm up: Warmy+ 5×5 Push Press – run once around the gym Xfit WOD: For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of: Thrusters (95/65) Bar-Facing Burpees Pull up work; 7×5