Warm Up: Warmy+ 3 sets, 3 reps of; deads, hang clean and front squat + 20 DU’s Xfit WOD: Teams of two complete the following for time; 7 rounds of 5 Power cleans (115/75) 7 Deadlifts (185/115) 9 Box jumps (30/24″) Finish with- a 7 minute running clock, P1 holds plank while P2 completes 50 […]

Warm up: Warmy+ 2 rds of; 10 BW lunges, 10 Wall ball clean, 10 push ups, 20 jumping jacks. Xfit WOD: Round 1; P1 completes weighted lunges, baseline to baseline (front rack, 75/55) while P2 completes 25 Wall balls and burpees…start next round when both athletes have completed lunges and WB/burpee combo. Round 2; P1 […]

Happy Birthday Kevin! (this past Saturday) Warm up: Warmy+ 5×5 of front squats + straight legged bear crawl (baseline to half court) Xfit WOD: 4 rounds for time of; 20 push press (95/65) 20 squat cleans (95/65) 20 HRPU’s 31 DU’s (3:1 singles) Pull up work; 15,11,9,9,8

I’m out of town. See you on Monday. Warm up: Warmy+ 2 rds of today’s exercises, 10 reps each exercise Xfit WOD; “Barbara” 5 rounds For time, resting 3 mins between each round: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Squats.

Warm Up: Warmy+ Dead to hang clean to front squat to press @ 3×3 Xfit WOD: 5 Rounds of; 1 minute Wall Balls (20/14) 15 reps/athlete 1 minute Sumo Deadlift High-Pulls (75/55) 15 reps/athlete 1 minute Box Jumps (20″) 15 reps/athlete 1 minute Push Press (75/55) 15 reps/athlete 1 minute Row (15 calories/athlete) 1 minute, […]