Warm Up: Warmy 3 rds. of; 25 jumping jacks 20 arm circles (front/back) 10 squat jumps 10 dips Xfit WOD: For time: 500 double unders 100 pull-ups or KB swings 200 pushups 300 squats 500 double unders The workout is performed as a pair. You must do the double unders first and last. The pullups/KB […]

Warm up: Warmy 3×5 squat clean In between sets practice DU’s Xfit WOD: Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 5 squat cleans (95/55) 5 push ups From 3:00-6:00 2 rounds of: 7 squat cleans 7 push ups From 6:00-9:00 2 rounds of: 9 squat cleans 9 push […]

Warm Up: Warmy 2 rds. of; 20 arm circles (front then back) 20 Jumping jacks 10 squats (hang out at the bottom of each squat for 3 secs) 10/leg step ups (use bleacher) Xfit WOD: 50 burpees 100 wall balls (20/14) Cut off time 10 minutes Rest for 2 minutes then… 50 back squats (95/65) […]

Warm Up: Warmy 5×2 front squats – keep weight manageable but challenging. 5×2 push press – keep weight manageable but challenging. Xfit WOD: For time of; 21,15,9,9,15,21 Perform front squat the first 21,15,9 (95/65) then Perform push press the second 9,15,21 For the entire WOD, weighted sit ups (20/14 wall ball) Pull up’s 11,8,7,6.6 Post […]

Warm Up: Warmy Take 15 minutes to improve on your oly or regular lifts; squat snatch, C&J, OHS, front squat, squat clean…etc. Try working up to a 3 or 5 rep set with prefect form before cut off time. Rest 2 minutes then…. Xfit WOD: Every Minute on the Minute (for as long as possible!) […]