Warm up: Warmy+ Handstand push up work – 10 minutes.  Watch video to learn progression one.  We’ll learn progression two on Wednesday. By Friday we should be able to do a couple HSPU’s  http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 Xfit WOD: 21-18-15-12-9-6-3 rep rounds of: Begin ea. round with BW lunge (length of court) same time with partner.  Front squat […]

Warm Up: Warmy+ Complex; 5×5 of PC, FS, PP (make weight heavy BUT light enough to have prefect form) Xfit WOD: Teams of 2, 20 minute AMRAP of; While P1 completes; 10 wall balls (20/14) 10 lunges (wall ball overhead) 10 wall ball sit ups P2 will do max thrusters (95/65)… At minutes 5, 10 […]

Warm Up: Warmy+ Weightlifting; Deadlifts 5,5,3,3,1 Xfit WOD: Teams of 2 complete 3 rounds for time of; 40 Box jumps (24/20) 40 KB swings (53/35) 40 Front squats (95/65) 40 Wall ball (20/14) 40 HRPU’s Pull up work; 17,11,10,9,9

Warm Up: Warmy+ Weightlifting: Snatch; 5,5,3,3,1 (take a few minutes warming up before starting the Rx’d rep count) Xfit WOD: In teams of 2 complete the following for time: Run 800 meters (Relay style with each person running 400m) 40 Hang power cleans, 115#(75#) (bar can’t touch ground) 100 Bulgarian Split Squat (partner holds hollow […]

Warm Up: Warmy+ Take 5 minutes to warm up on today’s exercises. Xfit WOD: Teams of 2 or 4 complete the following for time: Round 1; 15 Wall balls 15 Box jumps (24/20) 15 KB swings (53/35) 15 Front squat (95/65) 15 Slam ball (AHAP) 15 Lunges (75/55) rack position – each leg 15 Calorie […]