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 […]

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 […]