HAPPY BIRTHDAY JESSE! Warm Up: Warmy Xfit WOD: 5 rounds of; 27 Thrusters (75#/55#) 27 Box jumps (24″/20″) You have 4 minutes, each round, to complete both exercises. Your rest is determined by how quickly you finish both exercises. When 4 minutes is up you’ll start round 2…etc. until round 5 is done. Rest 2 […]

Warm Up: 5 minute row/run/bike (whatever you’re in the mood for) Pull’s 15,10,9,8,8 Stomach SWOD: 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Rack deadlift 3×12 (135#/95#) Post weight to comments.

Warm Up: Warmy 4:1 flutter kicks (3x1min w/ 1min rest between sets) Xfit WOD: Teams of 2 complete the following for time; 50 hang cleans (75#/55#) – athlete 1 10 burpees – athlete 2 The athlete who finishes their exercise first must jump rope (DU’s) until his/her partner is done. For every 100 DU’s completed […]

Warm Up: Warmy Handstand Holds 3x:30 secs Superman 3×10 Xfit WOD: EMOM for 20 mins of; 20 sit up’s, 1 push up, 19 sit up’s, 2 push up’s…etc. Finish with 1 sit up, 20 push up’s. Post last round completed to comments. The next WOD will be posted November 26th. Happy Thanksgiving to those that […]

Warm Up: Warmy Xfit WOD: Partner tabata; SDHP (95#/55#) Box squats (10″ height, holding 45#/25# plate Rest 2 minutes Floor press (95#/55#) Box jump (24″/20″) Post lowest rep/exercises then add for total count to comments.