Warm Up: Warmy 2 rounds of; 10 barbell press (bar only) 10 squats 10 arm swings (forward and back, each arm) Down and back Xfit WOD: Teams of 2 complete all 3 WOD’s of; WOD #1 75 hang snatch (75/45) Only 1 athlete working at a time 10 minute cut off… WOD #2 3 rounds […]

Warm Up: Warmy 3 rds of; 1 minute plank 20 seconds of squats, 20 seconds hold in bottom position of squat 20 seconds rest…repeat Xfit WOD: Teams of two complete the following; 10 rounds of; 12 wall balls (20/14) 9 Lunges (front rack position, 75/45 bar weight) 6 wall ball burpee jumps (22″/18″), set up […]

Warm Up: Warmy EMOM for 5 minutes of: 1/4 gasser (down and back) 3 burpees 6 lunges Xfit WOD: Complete as many rounds as possible in 20 minutes of: 10 Squat cleans (95/55) 10 Push up’s Pull up work 15,10,9,8,8 Post results to comments.

Please refer to the discussion board (right side of page) and take the poll. If there’s enough interest, I’ll create a WOD challenge and have a registration page up on the site next week. It could be a way to raise some funds and buy some new equipment. Warm Up: Warmy 3×3 power clean (95/105/115-45/55/65) […]

Warm Up: Warmy 100 DU’s (3:1 singles) 50 BW squats (every tenth rep hold in bottom position 10 seconds) Xfit WOD: Teams of 3 complete the following for time; 21,18,15,12,9,6,3 of; Squats (95/55) – must touch wall ball with butt Push presses (95/55) Bar facing burpees **7 weighted (45/25# plate overhead) lunges after each exercise […]