Warm Up: Warmy+ Using barbell only, lunge (front rack position) to half court complete 10 hang snatches, walk back to baseline with bar overhead.  Set bar down and complete 10 wall ball squat cleans, repeat 2 more times. Xfit WOD: With a partner: 4 x 400m run (one partner runs 400 while the other rests) […]

Warm up: Warmy+ Get in groups of 2 or 3, P1 runs length of field completes 10 air squats tags P2, P2 runs back completes 10 air squats tags P3 who runs back to P1 completes 10 air squats…that equals 1 rd. Finish 2 more. If in teams of 2 follow your partner. Make running […]

Happy Birthday, Darren! Warm up: Warmy+ 3×3 cleans, plus 51 single skips in between sets Xfit WOD: “The DM” 7 rds for time of; 29 KB Swings (53/35) 29 hang cleans odd rds., Push press even rds. (95/65) 29 push ups odd rds., knees to elbows even rds. 29 front squats odd rds., back squats […]

Warm up Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For time of; 200 Wall Balls (20/14) 150 Box jumps (24/20″) 100 Front squat (95/65) 50 Hang snatch (75/55) Cash out: 200 DU’s (split). P1 holds plank for 1 minute while P2 jumps. If P2 can’t complete at least half of […]

It was someone’s birthday yesterday, she turned 38.  You can thank her after today’s misery. Warm Up: Warmy+ Tabata of Squats Sit ups Wall sit Down and back twice Xfit WOD: Teams of 2 complete the following for time, 2 rounds; 38 Deads (split between your partner) (135/115) 38 Hang cleans (115/95) 38 Push presses […]