Warm Up: Warmy Spend 5 minutes warming up on today’s exercises Xfit WOD: Teams of 2, working at the same time, 5 full rounds of; 20 reps (each partner) KB thrusters (35/25 or 20#) 20 HRPU’s 20 reps of weighted lunges (45/25# plate, not overhead) 20 Push presses (75/45) 20 wall ball cleans (20/14) Pull […]

On vacation after today’s WOD, no post on Friday. Next post, Monday. Warm Up: Warmy 3,3,3,3 deadlift (135×2,155,185/65×2,95,135) 20 jumping jacks in between sets Xfit WOD: Complete as many rounds and reps as possible in 15 minutes of: 3 Deads, 3 hang squat cleans, 3 shoulder to overhead (115#/80#) 12 Push-ups 15 Box jumps (20″) […]

Warm Up: Warmy 2 rds of; Have partner grade your squat – break parallel on each rep (15) 5 strict presses (45/65), work form, again have partner fix bar if in wrong position 10 wall ball cleans Xfit WOD: Teams of 2 complete the following for time; 150 wall balls (20/14) 150 hang snatch (75/55) […]

Warm Up: Warmy 3 rds of; 10 (each leg) lunges 10 HRPU’s 10 bleacher box jumps Xfit WOD: In teams of 2 complete as many rounds as possible in 20 minutes of: 30 Synchronized air squats 20 Synchronized push ups 15 KB swings (53/35) 10 Synchronized pull ups Post results to comments.

Warm Up: Warmy; Front Squat 10 – 8 – 6 – 4 – 2 10 minute cut off Xfit WOD: Every 2 minutes on the 2 minutes x 10 minutes: 10 Front squats @ 50% of 2 rep max 10 Bar facing burpees Pull up work; 21,13,12,11,11 Post results to comments.