Warm Up: Warmy+ Tabata, 3 rds of; Squats Plank hold Mtn. climbers KB swings Xfit WOD: 10 rds. for time of; 10 KB swings (53/35) 10 Push up’s 10 Goblin squats (53/35) Run down and back w/ partner **while wearing a weighted vest (20/14) **you go I go on swings and squats – partners go […]

Show of hands, who’s still interested in The Manitou Springs Incline this Friday? If there’s enough interest I’ll post details on Friday’s post. Incline would be the WOD. Warm up: Warmy+ 5×3 squat cleans + 20M near crawl Xfit WOD: For time 50,40,30,20,10 of; Walking lunges Frog leap burpees **walking lunge weight – barbell weight […]

WOD is inside Warm up: Warmy+ 3×10 toes to bar + 3×10 DU’s + 3×10 push press 5 Rounds For Total Reps in 29 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute DU’s 1 […]

Warm up: Warmy+ 4×4 Ground to overhead + run to mid field and back. Xfit WOD: 21,18,15,18,21 for time of; Thrusters (95/65) Box jumps (24/20”) Push ups Sit ups Pull up work; 4×8

Warm up Warmy+ 5×3 squat cleans + 25 jumping jacks Xfit WOD: Five AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest, then Repeat (5 times total) Complete as many rounds as possible (AMRAP) in 4 minutes, then rest […]