Warm Up: Warmy Spend 7 minutes warming up at today’s exercises Xfit WOD: The 12 Days of xfit; Complete 1, then 1&2, then 1&2&3, and so on till you get to 12. 1 1/2 gasser (down and back x2, run with partner) 2 Front squats 95/65 3 KB thrusters 53/35 4 SDHP 95/65 5 KTB […]

Warm Up: Warmy 3 tabata rounds of; squats push up’s single skips Xfit WOD: In teams of 3 complete the following: Row 1500 Meters 300 Double Unders 120 Alternating KB snatch 35#(25#) 120 Over partner burpees 120 Medicine ball cleans 20#(14#) 300 Double Unders Row 1500 Meters One partner works at a time. Can break […]

Warm Up: Warmy EMOM for 5 minutes of 3 push press (65/45) and 3 burpree box jumps (20″/16″) Xfit WOD: Starting at 20 reps, complete the following scheme for time; Even rounds box jumps (24″/20″) Odd rounds push press (95/65) Every round 10 partner wall balls (20/14) – each partner complete 10 wall ball reps. […]

Update on the Challenge – According to the poll, the popular date was this Saturday, December 20th but only 4 votes were sent in to determine the date (I figured that was probably not enough to hold a competition). The lack of participation might have been due to the poll not mobile responsive, those viewing […]

Warm Up: Warmy 5 mins of running, at the top of each minutes, sprint down and back Then…1 minute hold in bottom position of squat. Xfit WOD: Teams of 2 complete 50, 40, 30, 20, 10 of; Push up’s, stick jumps (12″ height) and front squats (@ 50 reps – 95/45, @ 40 reps – […]