Warm Up: Warmy 2 rds of: 1 minute plank 25 jumping jacks 10 squats (hold for 2 secs in bottom position) Every Minute On The Minute (EMOM) for 30:00 complete, 5 Pull-ups (can sub pulls with KB swings 25/35#) 10 Push-ups (sub w/ push presses 45/65#) 15 Squats Note: Continue with the EMOM interval as […]

Warm up: Warmy Spend 6 minutes warming up on today’s exercises Xfit WOD: For time: 50 Box jump, 24 inch box 50 squats 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Ring pulls 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders […]

Warm Up: Warmy EMOM for 5 minutes 1/2 gasser Xfit WOD: Teams of 2 complete the following; 100 push presses (75/55) 75 front squats (75/55) 50 KB swings (53/35) -Darren, please bring “the pig” 25 weighted bar lunges (bar can be in front rack or back squat position) **at the top of every minute, 5 […]

Warm Up: Warmy 2 rds of; 1 minute plank 30 second side plank (R) 30 second side plank (L) 1 minute rest Xfit WOD: 3 wall balls 3 one-legged weighted step-up’s (20″/16″) using (25#/10#) 6 wall balls 6 one-legged weighted step-up’s (20″/16″) using (25#/10#) 9 wall balls 9 one-legged weighted step-up’s (20″/16″) using (25#/10#) 12 […]

Warm up: Warmy 3 rds. of; 10 Wall balls (20/14) 1 Partner wheelbarrow Xfit WOD #1 Every :45 for 10 intervals Run 100 yards (50 out/back) rest 2:00 Every :45 for 10 intervals 5 Burpees Run 50 yards (25 out/back) rest 2:00 Pull up WOD Post results to comments.