Warm up: Warmy 3 rds. of; 1 min plank 1 min wall sit :15 rest Xfit WOD: EMOM for 20 minutes of; 20 squats, 1 push up, 19 squats, 2 push up’s…etc. until last set; 1 squat and 20 push up’s. Pull up WOD: 20,13,12,11,11 Post results to comments.

Warm Up: Warmy 3×3 squat cleans (75,95,105/35,45,55) 3×3 weighted step up’s (24/20) w/ (35#/15# plate) Half suicide between each set of both exercises Xfit WOD: For time of; Round 1 9 squat cleans (105/55) 21 box jumps (24/20) Round 2 6 squat cleans (115/65) 15 box jumps (26/22) Round 3 3 squat cleans (125/75) 9 […]

Warm Up: Warmy Tabata, 2 rounds (4 minutes total) of; Squats Scap up’s Step up’s Dips Xfit WOD: 1/2 gasser Med Ball Run (20/14) 10 Hang Power Cleans (95/65) 10/10 Back Squat/Front Squat (95/65) 1/2 gasser Med Ball Run (20/14) 10 Toes to Ceiling 20 Med Ball Cleans (20/14) 1/2 gasser Med Ball Run (20/14) […]

Warm Up: Warmy Performing 3-5 reps at each station Xfit WOD: For time (cut off time 45 minutes): 66 Push presses 75/45 66 Box jumps 24/20 66 Kettlebell swings (53/35) 66 Ab Mat Sit-ups 66 Ball slams 66 Thrusters, (55/35) 66 Wall balls (20/14) 66 Pull up’s 66 HRPU’s 66 Double-unders (264 Singles) Post results […]

Warm up: Warmy 3 rds of; 10 DU’s 5 squats 5 KB swings 5 toes to ceiling Xfit WOD: As Many Rounds As Possible (AMRAP) in 12:00 of, 10 Kettlebell Sumo Deadlift High Pulls 30 DU’s (3:1 singles) 30 Single Handed Kettlebell Thruster 40 Burpees Note: Kettlebell weight is up to 35lb. for men and […]