Warm Up: Warmy Xfit WOD: Teams of 3, 4 rounds of; 1:00 DU’s (or single skips) 1:00 rest 1:00 front squats (guy weight starts at 65# and adds 20# after each round – ending at 125#, girl weight starts at 45# and adds 10# after each round – ending at 75#) 1:00 rest 1:00 ball […]

Warm Up : Warmy EMOM for 5 minutes 1/2 gassers Xfit WOD: On the minute for 20 minutes of; 1 push up, 20 squats, 2 push ups, 19 squats..etc. Post results to comments.

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.