Out of town until Monday. Susie created a WOD for tomorrow. Good luck!

Warm Up: Warmy+ 5×2 cleans 5×2 hang snatch Xfit WOD: In teams of 2, complete for time: *100 clean & jerk, (95/65) *60 bulgarian split squat *300 Double unders *60 slam ball (AHAP) *100 snatch, (95/65) Only one person may work at a time. *Total reps Pull up work; 20,12,11,11,10

Who’s turning 58! Freak we’re old!! Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: 3 rounds for time of: 58 step-ups with (35/20# KB), 20″ box 58 Wall balls 58 KB snatch (35/20) Pull up work; 19,12,11,11,10

Warm up: Warmy+ 5,3,1+ squat cleans – take 3 warm up sets the start then begin.  Xfit WOD: 3 rounds: 30 Squat cleans (95/65) 30 push ups  800 meter run Split up sets and reps between partner however you want.  Pull up work 19,12,11,11,10

Warm Up: Warmy+ Complete a set of 5 and a set of 2 (reps) at each station. Xfit WOD: 15,12,9 of; Push presses (95/65) DU’s (3:1 singles) 10 minute cap 12,9,6 of; Front squats (135/95) HRPU’s 10 minute cap 9,6,3 of; Deadlift (185/135) Box jumps (30″/24″) 10 minute cap Both partners must complete the Rx’d […]