Warm Up: Warmy 3×5 – shoulder press (65/45) 3×5 – push press (75/55) 3×5 – clean / jerk (95/65) Xfit WOD: 30, 20, 10, 20, 30 of; Power Snatch 75,95,115/55,65,75 DU’s 25,50,75,50,25 One partner works at a time and must finish power snatch and DU’s before P2 starts. Cut off time 20 minutes. Pull up […]

Happy Halloween! Warm Up: Warmy Spend 5 minutes warming up on today’s exercises. Xfit WOD: 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20/14 Box jump, 24″/20″ Kettlebell swings, 35/25 Pull up WOD: 5×10 (full extension, no CJ squat look-a-likes) Post results to comments.

Warm Up: Warmy Weighted bleacher step-ups 5×5 (each leg, 45#/25# plate) Xfit WOD: Complete 5 Rounds of this Triplet, On a 3:00 Running Clock: Front squat, 3 Repetitions (125#/80#) Baseline to baseline x2 KB Farmers Carry As Many Repetitions As Possible of PVC Bar Over Burpee Note: Farmers Carry must be completed with only one […]

Warm up: Warmy 3 Rds of; 1 minute plank 1 minute in bottom of squat position 30 second rest, repeat. Xfit WOD; 5 rounds of – 20 pullups, KB swings can be substituted for pulls (53/25) 30 pushups 40 Ab mat situps 50 squats In between rds. 1&2 rest 3 minutes, between rds. 2&3 rest […]

Warm Up: Warmy 3 rds of; 30 sec plank (on elbows) 10 sec rest 20 handstand hold 10 sec rest 1/2 gasser – cut of time 40 secs then repeat Xfit WOD: For time: 30 box jumps, 30″/24″ 30 pull-ups 30 kettlebell swings, 53/35 30 walking lunges with 65#/45# barbell 30 toes to ceiling 30 […]