Warm Up: Warmy 5×3 of SDHP’s (starting weight M-95, W-65, use the next 4 sets to determine your 3RM. 20 jumping jacks in between sets Xfit WOD: 21, 15, 9 of; SDHP’s (whatever your 3RM was, take 70% and use it for your workout weight) Weighted box jumps (KB 35#/20#, 20″/16″) Dynamic push up’s (use […]

Warm up: Warmy 25 mountain climbers 20 (10) deadlifts 95/65, (10) hang cleans 95/65 15 burpees  10 box jumps (24/20″) 5 broad jumps Xfit WOD: 21-18-15-12-9-6-3 rep rounds of: Begin ea. round with 50 meter bear crawl, Squat clean (95/65) DU’s (sub DU’s w/ 3:1 singles) Deadlift (135/95) Box jumps (24/20″) Pull up work; 5×10 […]

Warm Up: Warmy 2 rds of; 10 squats 10 push up’s 10 sit up’s down and back Xfit WOD: Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean; Front Squat; Push Press (have bar land behind head, in rear-rack position); Back Squat; Push-Press (have bar land on chest, in front-rack […]

Warm Up: Warmy Take 2 minutes to warm up on today’s exercises. Xfit WOD: “1,000 posts” Today’s WOD represents my 1000 post for the group! The first post was 1/2010…almost 6 years later and we’re still showing up. Although we’re not a true CF gym, we’ve stayed healthy (for the most part), kept in great […]

Warm Up: Warmy Back squat (95/115/135,65/75/95) 25 DU’s in between sets Xfit WOD: Team of 3, for time: (25 min cap) 3k Row, must alternate every 500 meters 150 Burpees, must alternate every 10 burpees. 90 Lunges (115/75), must alternate every 5 reps. Pull up work; 5×10 Post results to comments.