Warm up: Warmy+ 3×5 Power snatch plus 20 jumping jacks in between sets. Xfit WOD: WOD 1; 10 minutes, partners switch every 30 secs of; 15 wall balls (20/14) 1 minute rest…then WOD 2; 12 minutes, partners switch every 45 secs of; 5 pull ups 7 hang snatch (95/65) 12 DU’s (or 3:1 singles) Push/Pull […]

Happy New Year! Warm up: Warmy+ GTH 5×5 with 20 single skips in between sets Xfit WOD: AMRAP for 20 minutes of; 13 Squat clean (115/65) 26 KB Swings (53/35) 52 DU (3:1 singles) **one athlete working at a time. Pull up work: 5×8

Here’s to a great 2020! Happy New Year everyone!! The next post will be Friday. Warm up; Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD; New Year’s Wod: 31 reps of 24/20 in box jump [january] 28 reps of thrusters at 95/65 lb [february] 31 reps of burpee [march] 30 reps […]

Warm up: Warmy+ 5,5,3,3 of power cleans + 25 jumping jacks Xfit WOD: 100 hang cleans (95/65), every 10th rep complete a deadlift, hang clean and push press 75 push ups (every 5th Rep complete 1 burpees) 50 back squats (95/65), every 10th rep take two steps forward and 2 steps backwards with barbell on […]

I wanted to say thank you to everyone for the “nice” gifts. This year has been an interesting one for sure but it was one of my first goals to get back working out with the group as quickly as possible. Thanks again and here’s to a fit 2020!! My next post will be Friday, […]