Warm Up: Warmy 3 rds of; :30 plank hold, :10 rest :20 handstand hold, :10 rest :30 wall sit. :20 rest Xfit WOD: 100 SDHP (starting weight; M=65, W=45 + 10#’s at each 25 rep interval) 100 Box jumps (starting height; M=16″, W=12″ + 4″ at each 25 rep interval) 100 Push ups (interval 2 […]

Warm Up Warmy 2 rds of; 10 burpees 20 squats 30 sit ups Xfit WOD: 5 rds. for time of; 100 Thrusters 400M run Teams of 2,3 or 4 will complete the following weight sequence when performing thrusters – M = 45,65,75,85,95#, W = 35,45,55,65,75# – 20 reps at each weight/person. In a team of […]

Warm Up Warmy Practice OHS for 7 minutes – work to find your 5RM 2 minute rest…then Xfit WOD #1: 3 rounds of; 1:00 max wall ball squat cleans (20/14) 1:30 recovery burpees Score = total wall ball squat cleans Xfit WOD #2: 3 rounds of; 100 DU’s (if you can’t do DU’s, 7 down […]

Warm Up: Warmy 3 rds. of; 5 wall balls 5 hang cleans down and back x2 Xfit WOD: Teams of 3 complete the following for time; 100 wall balls 100 hang cleans (95/65) 1 mile run (use treadmills for run, set speed as fast as possible -Darren, row 1600M to sub for the run) Athletes […]

Warm Up: Warmy 3 rds of; 20 body weight squats 10 mountain climbers Xfit WOD: 7 minutes of; 10 burpees on the minute Rest 2 minutes For time; 10,9,8,7,6,5,4,3,2,1 Teams of 3 use 75/55 for weight. Athletes 1 & 2 start at baseline while athlete 3 waits at the other end of the court. 3,2,1 […]