Warm Up: Warmy Xfit WOD: Teams of three complete AMRAP for 20 minutes of; 4 Push press (115#/75#) 8 Front squat (115#/75#) 12 SDHP (115#/75#) One athlete is working, one is performing weighted abMat sit up’s (14#/8#) and one is resting. Then……1000 push up’s! We’ll divide this up once we know how many show up. […]

Pull up WOD – 7,6,5,4,4

Warm Up: Warmy EMOM for 5 minutes of; 1/2 gassers 10 squats Xfit WOD: “Jumping Fran” This can be done in teams of 2 or 3. 21 Thrusters (75#/55#) 25 DU’s (single jumper’s stay at 25 but increase thruster weight 10#) 3 burpees 25 DU’s 18 Thrusters 25 DU’s 6 burpees 25 DU’s 15 Thrusters […]

The big gym is back in business. I’ve been told to “be careful” with the new floor. Putting mats under the weights should help and reduce wear and tear. Warm Up: Warmy RDL’s 4x 4-6 reps 3121 – first # refers to the eccentric part of the exercise (muscle lengthens), second # refers to the […]

No WOD tomorrow. See you Wednesday.