Warm Up: Warmy+ 3×7 Barbell bent over rows + 25 single skips Xfit WOD: Teams of 3 complete the following for time using 21,18,15,12,9,6,3 rep count; Wall balls (20/14) Box jumps (30/24) Front squats (95/65) Each teammate starts at an exercise, completes the rep count and moves to next exercise. Teammates must wait until athlete […]

Warm up: Warmy+ 5×5 front squats + 20 jumping jacks  Xfit WOD: WOD #1 AMTAP within 10 minutes Thrusters (95/65) *every time the bar drops, 5 burpees (each partner) then switch.  1 minute rest….then  WOD #2 AMRAP within 10 minutes of; 10 Deadlifts (185/135) 20 box jumps (24/20) 1 minute rest….then  WOD #3  1 mile […]

Warm up: Warmy+ Tabata Style, 3 rounds of; Mountain climbers  Hallow hold Squats Handstand hold Xfit WOD: 50 Wall Balls (20/14) 50 KB Swings (53/35) 50 DU’s (50 singles then baseline to baseline) 25 Wall Balls (20/14) 25 KB Swings (53/35) 50 DU’s (50 singles then baseline to baseline) 50 Wall Balls (20/14) 50 KB […]

Happy Halloween (tomorrow) Warm up: Warmy+ 2 burpees, 2 PC, 2 FS, 2 PP x2 rds. + 50 DU’s/rds Xfit WOD; 8 rounds of (each partner completes 8 full rds.); 8 Lateral Bar Hop Burpees 7 Hang Cleans (95/55) 6 Front Rack Lunge (95/55) 5 Push Press (95/55) **P1 completes entire sequence while P2 holds […]

Warm up: Warmy+ 3×5 squat cleans, 50 single skips Xfit WOD: Then 3 rounds of; 30 squat cleans 95#/65# 30 push press 95#/65# 30 box jumps Pull up work  5×10