Tomorrow’s WOD will be at Ralston Valley High School (meet by the football field/track) Warm Up Warmy 3 rds. of; 15 step ups 20M build ups Xfit WOD: For time; 800M run 10 box jumps 600M run 20 box jumps 400M run 30 box jumps 200M run 40 box jumps 100M run 50 box jumps […]

Happy 4th of July!!! Warm Up: Warmy EMOM for 5 mins of; 2 power snatches (65/bar) 4 push up’s 10 single skips Xfit WOD: Team of 2 or 3 complete the following; 7 rounds of; 17 power snatches (95/55) 76 wall balls/burpees/ball slams Here’s how this one works…if teams of 2; P1 will start with […]

Warm Up: Warmy Take 5 minutes to warm up on the WOD exercises Xfit WOD: 20 minute AMRAP of; 3 front squats (95/55) 6 toes to bar, or knees to bar, or weighted wall ball sit up’s or v-ups 9 box jumps (24″/20″) Pull up WOD; 17,11,10,9,9 Post results to comments.

Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser + 3 pull up’s Xfit WOD: Teams of 3 complete the following; 21,18,15,12,9,6,3 Hang cleans (105/65) – P1 Weighted push up’s (using wall ball weight) – P2 Baseline : Baseline x2 while holding wall ball (20/14) – P3 P1 starts with hang cleans while P2 […]

Warm Up: Warmy 3 rds. of; down and back (baseline to baseline) 5 burpees 10 dips Xfit WOD: In teams of two, complete as many rounds as possible in 30:00 minutes of: 25 DU’s (3:1 single skips) 10 Thrusters, (75#/55#) 7 pull ups (use bands if necessary) if pull up’s become too challenging switch to […]