Warm Up: Warmy 3 rds. of; 15 squats, 20 DU’s, 25 jumping jacks Xfit WOD: For those that don’t know, one of our very own (Darren) will be going under the knife this Wednesday. He’s asked for a nasty workout so….here’s to a quick recovery. For time: 50 Box jump, 24/20 inch box 50 push […]

Warm Up: Warmy 2 rds. of; 25 jumping jacks 15 squats 10 hollow rocks Xfit WOD: “fight gone bad +1″ Four rounds of: Wall-ball, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20” Push-press, 75/55 DU’s In this workout you move from each of five stations after a minute.The clock does not reset or stop between […]

Warm Up: Warmy 3×8 squat cleans (95,105,115/55,65,75) 25 DU’s between sets Xfit WOD: Teams of 3 or 4, 15 minutes of; AMRAP front squat (95/65) AMRAP burpees One suicide At one end of the gym an athlete will perform front squats and at the other end an athlete will perform burpees. Athlete 3 (and maybe […]

Traveling tomorrow, see you Wednesday. Warm up: Warmy 5×3 deadlift (165/75) Xfit WOD: 10 minute AMRAP of: 5 Shoulder to overhead , 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box jumps, 24/20 inch Post results to comments.

It will depend on whether or not I show up tomorrow morning if my 7 year old wants to wake up and go to the gym…running point, wife’s out of town with oldest. Warm Up: Warmy 3×8 RDL’s (95/65) – warm up with 2 sets of bar weight only @ 10 reps each. Xfit WOD: […]