Warm Up: Warmy Pick an exercise that we’ll be preforming and take 2 minutes to warm up Xfit WOD: 1 round of; Ball slams Box jumps (24″/30″) Thrusters (100#/70#) DU’s Burpees / stick jumps, 10/10 Pick a station to start at and perform the exercise for 2 minutes. Switch to a different station at the […]

Warm Up: Warmy 3 rounds of; 30 sec side plank (R), 30 sec side plank (L) 30 sec rest Xfit WOD: WOD #1; 7 minute AMRAP of – 10 Abmat sit up’s 20 Mountain climbers (each step counts as 1 rep) Rest 3 minutes…then WOD #2; Every minute, on the minute, for 10 minutes, perform: […]

Warm Up: Warmy 3×5 deadlift (135/155/185 – 75/95/115) Xfit WOD: 10 rounds of; 3 wall walks (rep counts when chest touches wall while in a handstand) 6 deadlifts (155/100) 12 wall balls (20/14) – height at 11′ and 10′ 24 DU’s (3:1 singles) Pull up WOD for the week; 8,7,5,5,5

Warm Up: Warmy 3×3 thrusters (use this time to warm up to RX’d weight in WOD) Xfit WOD: In a team of 3, complete for time: 60 Thrusters 95#/65# 60 Sumo deadlift high pulls 60 Push jerks (or push press) 60 Goblin squats (53#/35# KB) 60 Front squats Each member will start with 3 burpees […]

Warm Up Warmy 3 rounds of: 30 sec plank 30 sec hollow rock hold 30 sec handstand hold 30 sec rest in between rounds Xfit WOD: Partner WOD – “Dirty 30″ 30 Deadlift (135#/95#) – two bar set up; one at RX’d for men and one at RX’d for women 30 KB swings (53/30) 30 […]