6:30am start time for those that can make it.  Warm Up: Warmy Suicide 10 barbell rows 10 K2E push ups Down side step, back karaoke Down hamstring stretch, back lunge twist 5 burpee broad jumps Weightlifting: 2 Power clean + 2 Power jerks @ 60%, 65%, 70% Xfit WOD: 2 rounds of: 24 deadlifts (135/95) […]

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 Xfit WOD: In teams of 2 for max rounds and reps: AMRAP 25: 30 Power snatch (barbell begins and ends on ground for each rep to count; can […]

Warm Up: Warmy Crossover symmetry Sit up warm up Weightlifting: Press 5RM; 4 x 5 @ 90% of 5RM  Dumbell Row 5 x 8 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 burpee broad jumps Weightlifting: Deadlift – 3@60%, 2@70%, 2@80%, 1@90% 12 minute time cap Xfir WOD: 15-12-9-6-3 reps for time of: Power cleans (135/95) Box jumps (20″/24″ starting height, add 1 raiser […]

Warm Up: Warmy Crossover symmetry Sit up warm up Weightlifting: Back squat 3RM; 4×3 @ 90% of 3RM Push Press 5×5 Dumbbell row 5×8 each arm Pull up work; 3×10