Warm Up Warmy 2 rounds of; plank hollow hold abmat sit up’s 1 minute each with 30 sec rest in between sets Xfit WOD: “Fight Gone Bad” Three rounds of: Wall-ball (20#/14#) Sumo deadlift high-pull (75#/55#) Box Jump, 20″ Push-press, (75#/55#) DU’s In this workout you move from each of five stations after a minute.The […]

Warm Up: Warmy Xfit WOD: Team of 4 will perform the following for time; 150 Thrusters (95#/65#) 125 Push press (115#/75#) 100 deadlifts (185#/95#) 100 burpees (each athlete MUST complete 100 burpees). Clock stops only when each athlete has completed 100 burpees. Team decides where they start. While athlete one is performing the lift athlete […]

Warm Up: Warmy Take a few minutes to warm up on equipment Xfit WOD: There are 3 WOD’s, one at 7 minutes, 6 minutes and 5 minutes. After each WOD, before moving to the next one you’ll take a 2 minute break. The sequence is as follows; 5 minute goes to 7 minutes, 6 goes […]

Warm up: Warmy 3 rounds of; Handstand holds 30 secs Partner wheelbarrow baseline to half court, switch partners 1 min for both partners Hollow hold 30 secs 1 min rest between rounds Xfit WOD: For time: 200 DU’s (400 singles) 50 thrusters (45# barbell) 30 push ups Extra credit: Team of 3, 315 wall balls, […]

Warm Up: Warmy Xfit WOD: As many rounds in 20 minutes of: 5 squat cleans, 95#/65# 10 burpees 15 box jumps, 24″/20″ Extra credit: 2 rounds of; 20 KB swings (55#/35#) 35 DU’s 15 Pull up’s 7 minute cut off Post results to comments.