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; Snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85% Xfit WOD: Tabata push press (75/55) Tabata abmat sit-up Tabata thrusters (75/55) Tabata push-up […]

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 It was Kevin’s and Susie’s birthday this week (Monday and Thursday). For a couple 40 somethings, you both have good looking quads! Now for the birthday WOD; Xfit […]

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: Rest Xfit WOD: Fight Gone Bad…the main event! 5 rounds of: Wall-ball (20/14) Sumo deadlift high pulls, 75/55 Box jumps, (20″) Push presses, 75/55 Row (calories) In […]

Warm Up: WarmyCrossover symmetry Sit up warm up Weightlifting: Back squat 3RM; 4 x 3 @ 90% of 3RM  GHD back extension 3×10 (2 sec hold) Pull up work; 3×10

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: Deadlift – 3×3 @~70% of 1RM Xfit WOD: 50,40,30,20 of; Goblet squats (53/35) **Split up the reps between you and your partner however you please but a […]