Warm up: Warmy+ Tabata Plank Mountain climbers Squats Sprint to half count, back, sprint to baseline then back. Xfit WOD: 5 rds of; 20 thrusters (75/55) 10 dips 20 push ups 10 slam balls 40/30) Baseline to baseline front rack lunges (75/55) Pull up work; 5×10

Warm Up: Warmy+ 5×3 power cleans + 15 DU’s Xfit WOD: For time of; WOD #1 5,4,3,2,1 plate pushes (45×2,45) – down counts as 1 rep. So, down and back and down and back would be 4 plate pushes. 50,40,30,20,10 wall ball squats (20/14) WOD #2 50,40,30,20,10 DU’s (3:1 singles) 12,13,14,15,16 power cleans (115/75) One […]

Warm Up: Warmy+ 5×5 KB burpees + KB thrusters (5/arm) run down and back Xfit WOD: For time: 5 rounds of: 15 KB burpees (53/35) 15 Wall balls (20/14) 400m run 15 KB squats (53/35) Pull up work; 5×10

Happy Thanksgiving! A request was made to start today’s class a little later than the usual time. Start time will be at 6am. Some of us may be on time….😀 Warm up: Warmy+ 30/15/15 – skip rope first 30 secs, squat the next 15 secs then rest for 15 secs. Repeat 4 more times. Xfit […]

Warm up: Warmy+ 1-10-1-20-1-30 Power clean + plank hold 10 secs. Xfit WOD: 6 minute running clock of; 5 pull ups, 10 push ups, 15 squats 1 minute rest 6 minute running clock of; 5 front squats 115/75, 10 DU’s, 15 Wall Balls 1 minute rest 6 minute running clock of; 5 Deadlifts (185/115), 10 […]