Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Weightlifting: Hang power snatch EMOM for 9 minutes of: 3 HPS @ 65-70% Xfit WOD: For time 50,40,30,20,10 of; Squats (Rd 1; air squats, Rd […]

Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Weightlifting: Clean 4 @ 60%, 2 x 4 @ 70%, 2 x 3 @ 80% Xfit WOD: 5 rounds for time of; Grip two plates […]

Warm Up: Warmy Suicide 10 bar pulls, 10 good mornings K2E push up’s Side shuffle, turn at half court Hamstring stretch to half court, then lunge with twist Calf stretch Take 5 minutes to warm up on today’s exercises. Xfit WOD: “Super Bowl Hangover” Teams of 2 complete the following for time; 4 rounds of; […]

Warm Up: Warmy Suicide 10 barbell rows 10 K2E push ups Down side step, back karaoke Down hamstring stretch, back lunge twist 5 broad jumps Calf stretch Weightlifting; Front squat 30,20,10 (start at weight that allows you to go up for sets 2 and 3) 10 minute time cap Xfit WOD: Teams of 2 complete […]

Warm Up: Warmy Suicide 10 barbell rows 10 K2E push ups Down side step, back karaoke Down hamstring stretch, back lunge twist 5 broad jumps Calf stretch Weightlifting; Behind the neck press 5×2, @50%, 60%, 65%, 2×2@70% (use light weight if you’ve never preformed exercise).  Xfit WOD: Teams of 2 complete 10 rds. for time […]