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 […]

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: Power Clean 3@50%, 3@60%, 3@65%, 2×3@70% Xfit WOD: 30,20,10 of; Back squat (115,135,155/75,95,115) Abmat Sit up’s KB swings (53/35) HRPU’s (30), burpees (20), HRPU’s (10) **Partners switch […]

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 Take 5 minutes to warm up on today’s exercises.  Xfit WOD: Six rounds for time of: 24 Squats 12 Push-ups 24 Walking lunge steps (95/65) 100 DU’s (odd […]

Warm Up:Warmy Crossover 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