Warm up: Warmy+ Tabata, 3 Rds. of; High Kicks Plank Hold Split Squats Push Ups Xfit WOD: We’ll be out on the field for day’s WOD. “Sixteen Candles” a tribute to 4 rounds for time of; With your partner, perform leapfrog burpees at the South end of the field and go the length from West […]

Warm Up: Warmy+ Tabata, 3 rds. of; Wall Ball Cleans (20/14) Hollow holds Thrusters (barbell only) Push Ups Xfit WOD: For time, 5 Rounds of; 26 reps of Front Squats (75/55) 26 reps of HRPU’s 26 reps of Sit Ups 26 reps of KB deadlifts (70/53) 26 reps of Wall Balls (20/14) **P1 starts, performs […]

Warm up: Warmy+ 4×4 Clusters + 25 jumping jacks Xfit WOD: “Bear Complex” The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting […]

I’ll be out of town until next Monday but will continue to post. See ya all soon! Warm up: Warmy+ 4×4 Snatches + 25 jumping jacks Xfit WOD: EMOM for 24 minutes of; 5 Snatches (95/65) 10 Push Ups 15 squats holding 25/10# Pull Up Work: 12,9,8,7,7

Yep, it’s Murph Day! To make sure we’re done by 6:45-7am, the WOD will start at 5:30am. We’ll warm up at 5:15am and head out for the run shortly thereafter. If you’re reading this the morning of, you’re late. Start your run when you’re ready and catch up! Xfit WOD: That is all.