Warm Up: Warmy Xfit WOD: For time of; 21,15,9 Push presses (95#/65#) Burpees Deadlift (95#/65#) DU’s (4:1 for singles) Post time to comments.

Warm Up: Warmy 3 minute plank hold – rules; can drop to elbows 3 times but only rest 1 second per drop then back up to push up position. Penalty – if you raise butt, drop to knees…something that creates a rest you must perform 1 wall walk/rest at end of hold. Xfit WOD: Partner […]

Warm Up: 5 minutes Pulls (16,10,9,9,8) Next week we’ll get back to our typical strength schedule. We’ll have the following for tomorrow: For time: 100 One Arm KB Power Snatches – (AHAP) 100 Toes to Bar *Can be broken into any combination of reps or sets. Then… On the minute Complete 2 power cleans (135#/75#) […]

Happy New Year! Warm Up: Warmy Xfit WOD: Six rounds for time of; 24 Squats 24 Push-ups 24 Walking lunge steps 100 DU’s (3:1 singles) Post time to comments.

Warm Up: Warmy 5 min abs 1min in each of the following Hollow hold Flutter kick Scissor kick V-ups Hollow hold Xfit WOD: 15 minute AMRAP of; Swings (35#/20#) DU’s Wall ball squat cleans (20#/14#) Box Jumps (30″/24″) Burpees Pick an exercise to start at and perform as many reps as possible for 1 minute. […]