Warm Up: Warmy+ Take 6 minutes to warm up on today’s exercises. Xfit WOD: AMRAP in 25 minutes From 0:00-5:00 16 Calorie row 16 Box jumps (24/20 in) From 5:00-10:00 16 Thrusters (75/55) 16 Pull ups (can sub with band or jumping pull ups) From 10:00-15:00 16 Burpees 16 KB snatches (35/20 lbs) From 15:00-20:00 […]

Warm Up: Warmy+ Help bring barbells (95/65) out to the field – after warm up complete; 3×10 cleans and lunges (10 each leg in front rack position) Xfit WOD: 7 minutes (team of 2) to complete 75 push presses (each athlete). Rest is determined if the team finishes all reps prior to time expiring. Immediately […]

Warm Up: Warmy+ 3×5 deads + 10 squats (break parallel) and hold last rep in the bottom position for 5 seconds. Xfit WOD: 7 rounds of: 5 Deadlifts (205/135) – scaled weights, 10 reps 5 jumps over stick (30/24″) – scaled height, 10 reps KB (53/35) farmer carry to opposite end of gym complete 10 […]

Warm Up: Warmy+ 5,5,3,3, of cleans OR OHS, you pick. Darren will be coaching OHS 10 min. time cap Xfit WOD: 27,24,21,18,15,12,9,6,3 of; On odd numbers, power cleans (95/65) and back squats (work on breaking parallel) On even numbers, bar-facing burpees and DU’s Pull up work; 4×10

Warm Up: Warmy+ Take 6 minutes to warm up on today’s exercises. Xfit WOD: 50,40,30,20,10 of; Double under’s (3:1 singles) Abmat sit ups P1 starts DU’s, once completed P1 moves to sit up’s and P2 starts DU’s. Continue this sequence until P2 finishes 10 sit ups. Then… 100 (TOTAL) wall balls 100 (TOTAL) calorie rows […]