Warm Up: Warmy 2 rds. of; 15 sec plank hold, 15 sec hold, half way down for 2 minutes – 30 sec. rest between rounds Xfit WOD: For Time (10 minute cut off time): 100 DU’s (2:1 single skips, make them fast) 30 Deadlift (95#/65#) 75 DU’s (or single skips) 20 Hang Power Cleans (95#/65#) […]

Warm Up: Warmy 5×3 push press (try to find your 3RM weight) 10 minute time limit. Xfit WOD: Teams of 3 complete the following; 900 squats (BW) 300 push presses (75#/45#) 150 skier jumps (use 20″/16″ box jump), left right counts as one rep. Post results to comments.

Warm Up: Warmy Xfit: Teams of 3; Teammate 1 completes “annie” (50,40,30,20,10, abmat sit up’s + DU’s) while teammates 2&3 work the following; Thrusters (95#/65#) 100 total Hang cleans (115#/65#) 100 total **Each athlete must complete 1/3 of 100 thrusters and hang cleans and completely finish “annie”. Post results to comments.

Warm Up: Warmy Xfit WOD: Teams of 3 will perform the following for time; 100 squat cleans (135#/75#) 200 weighted push up’s (25#/10#) 300 wall balls (20#/14#) 450 DU’s (600 single skips) Determine between teammates the breakdown of reps (stay with that sequence until finished). Only one athlete working at a time, athletes 2 & […]

Warm Up Warmy Warm up workout 3×5 push presses (95,115,135/65,75,85) Xfit WOD: Teams of 3 complete 10 rounds for time of; 5 push presses (115#/75#) 10 Bulgarian squats (holding 25#/10# plate, 5 each leg – 12″ box jump height) 3,2,1…go, the team (each athlete) jump 50 DU’s then athlete 1 starts at push press, athlete […]