Happy New Years Eve! For those who want to get a row WOD in before the xfit WOD, I’ll be there at 5:30am completing; 3 rds of 500m row 3 minute rest in between Then… 6:00 start time, not the usual Warmy 10 burpees x3 :30 sec rest in between. Xfit WOD: “Bring Sally Up” […]

Warm Up: Warmy 3×10 Romanin Deadlifts, RDL’s – find a comfortable weight and work on stretching out the hammy’s. Xfit WOD: 10 rds of: 3 deadlifts (115/65) 3 hang clean (115/65) 3 front squat (115/65) 3 box jumps (30/20) Teams of 2 will complete the 10 rds but with a twist. Odd rds. partner who’s […]

Warm Up: Warmy 2 rds of; 25 BW squats 10 bupees “push the wall” calf and ankle mobility bottom position squat *you’ll have 3 minutes per rd to complete the above warm up. the goal is to give yourself more time with calf and bottom position mobility. 30 sec rest in between rds. Xfit WOD: […]

Warm Up: Warmy 3 rds of planks, 1 minute each with :30 rest in between Xfit WOD: EMOM for 20 minutes of; 20 squats, 1 push ups, 19 squats 2 push ups…until last rd of 1 squat 20 push ups. Pull up WOD 12,8,7,7,6 Post results to comments.

Thank you everyone for the thoughtful card and gift certificates! I enjoy working out with you all (minus CJ) and look forward to a successful WOD 2014. Happy Holidays!