Happy Birthday, Sonja! Warm Up: Warmy 3 rds of; 2 wall walks 6 squat jumps 12 jumping jacks Xfit WOD: Sonja’s birthday WOD; 69 DU’s (3:1 singles) 6 rds of; 11 weighted box jumps (20″/16″, 10#/25# KB) 11 thrusters (75#/55#) @ reps 6 and 11, 3 bar facing burpees 11 HRPU’s Finish with 45 slam […]

Warm Up: Warmy 2 rds of; Plank holds 10 candlestick rolls Suicide handstand hold Partner up – start with one holding plank for 1 minute, switch when the minute is up. Next, each athlete completes 10 rolls and finally while one is running a suicide the other is holding a handstand (encourage your partner to […]

Warm up: Warmy EMOM for 5 minutes of; 1/2 gassers Xfit WOD: For time of; 50 Hang snatch (75/45) 10 Bulgarian squats (25/10# plates) 40 Hang snatch 20 Bulgarian squats 30 Hang snatch 30 Bulgarian squats 20 Hang snatch 40 Bulgarian squats 10 Hang snatch 50 Bulgarian squats Pull ups; 16,10,9,9,8 Post results to comments.

Warm Up: Warmy 3 rds. of; 20 sec handstand hold 3 candlestick rolls 15 squats Xfit WOD: “Fight Gone Bad” Three rounds for max reps with 1:00 at each station: Wall-ball: 20#/14#, (Reps) Sumo deadlift high-pull: 75#/55# (Reps) Box Jump: 20″ box (Reps) Push-press: 75#/55# (Reps) Row (Calories) Rest The clock does not reset or […]

Warm Up: Warmy 7,5&3 reps of ground to overhead (GTO) and squat cleans Xfit WOD: 10,9,8,7,6,5,4,3,2,1 of; GTO (95/65) Squat cleans (115/75) 50 DU’s (or 3:1 single skips) odd rounds only In teams of 2, P1 will complete 10 GTO and 1 squat clean in rd. 1, rd. 2; 9 GTO and 2 squat cleans…etc. […]