Warm up: Warmy 3×5 squat cleans (use a challenging weight, around 70% of 1 RM 15 KB swings (35/25) in between sets Xfit WOD: 3 rds for time of; 75 DU’s, rd two 50 and rd three 25 30 squat cleans (95#/65#) 30 slam balls Pull up WOD; 11,8,7,6,6 Post results to comments.

Happy Friday the 13th! Hey gang, I created this Form to get an idea of where we’re at with our morning gathering. If you wouldn’t mind taking a few minutes to complete, I’d appreciate it. Warm Up: Warmy 2 rds of; Weighted plank holds (10#/25# plates) 10 candlestick rolls Suicide handstand hold Partner up – […]

Warm Up: Warmy Partner wheelbarrow – assist your partner from baseline to baseline, both bear crawl back to starting baseline then switch. 1 rd of; 10 push up’s (take 3 secs to lower then push back up quickly) 20 squats (at the bottom of the squat count 3 secs then return to the starting position) […]

5 minute warm up Stomach WOD 1: 5 rounds of; 500M row (damper set at 6) rest is 1:1 with partner Rest as needed, then… WOD 2: 50 abmat sit-ups 15,12,9 Repetitions of: Kettlebell Thruster (35#/25#) C2B pull-up 50 abmat sit-ups Post results to comments.

Warm Up : Warmy 1 minute of squats :30 rest :45 squats jumps :30 rest :30 lunges Rest 3 minutes…then Xfit WOD: Complete as many rounds as possible in 20 minutes of: Thruster, 5 reps (75#/55#) Hang Powerclean, 7 reps Sumo Deadlift High-pull, 10 reps Teams of 2 or 3, while one athlete is working, […]