Warm up: Warmy Plank hold 3 mins – rest penalty 3 broad jumps Workout warm up: 3×5 deadlifts (take 3 warm up sets @40%, 50% and 60% of 1 RM, 3 reps each) then stay between 70-80% of 1 RM for working sets. Time to complete 15 minutes. Then… Complete as many rounds as possible […]

**This will be the last WOD of the week. The next post will be Monday December 2nd. There’s a lot to be thankful for but all kidding aside I’m thankful for this group and the friendships that have come from it. I’m probably in the best shape I’ve ever been and couldn’t have done it […]

Warm Up: Warmy 3 Attempts at max handstand hold face-in against the wall. Xfit WOD, #1: AMRAP 5 minutes: 7 Thrusters 95/65 lb. 7 Pushups Rest 3 minutes WOD #2: 5 Rounds for time: 20 Overhead walking lunges (45#/25# plates) 25 anchored Abmat situps 30 DU’s (90 single skips) Post results to comments.

**In addition to today’s WOD I’ll also post a WOD for Tuesday and Wednesday.** Warm Up: Warmy 3 minutes of; 20 DU’s, 10 hollow rocks, 10 sec rest Xfit WOD: 50-40-30-20 and 10 rep rounds of: Wall ball shots, (20#14#) Box jump, (24″20″) Kettlebell swings, (35/25) Pull up WOD: 9,7,6,5,5 Post results to comments.

Warm Up: Warmy Pick an exercise that we’ll be preforming and take 2 minutes to warm up Xfit WOD: 1 round of; Ball slams Box jumps (24″/30″) Thrusters (100#/70#) DU’s Burpees / stick jumps, 10/10 Pick a station to start at and perform the exercise for 2 minutes. Switch to a different station at the […]