Warm Up: Warmy Front squats (8,8,6,6) @ weights of M=85,95,105,115, W=55,65,75,85 Cut off time 12 minutes Xfit WOD: Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatch 75/45 lb. 30 Burpees 30 Snatch 115/65 lb. 20 Burpees 30 Snatch 135/95 lb. 10 Burpees In the […]

For those who are interested, the 2014 CrossFit Games Open is live! I believe the first WOD is late February. Here’s a link www.crossfitgames.com to find out more about it. Warm Up: Warmy 3 rds of; 25 jumping jacks 15 good mornings (BW) 5 push up’s (3 sec count down, 3 sec count up) Xfit […]

Warm Up: Warmy 3×5 push press (work up to 115/75) Between sets, hold bottom position of the squat for about 1 minute Xfit WOD: 15 minute AMRAP of; 7 push presses (95/65) 25 air squats Post results to comments.

Came down with the flu, try to be there Friday morning. Warm up: Warmy 5×3 sumo deadlift high pulls (about 115/75) Xfit WOD: 10 rds for time of; 15 abmat sit ups 10 SDHP (75/55) Post results to comments.