Warm up: Warmy 10 minutes to practice overhead squats Xfit WOD: 5 rounds: 100 ft bear crawl, 100 ft standing broad-jump, +3 burpees after every 5 broad-jumps. Post time to comments.

I’m out of town tomorrow. Warm up: Warmy Xfit WOD: 3 rounds for time of; 25 push presses (75/55) 50 push ups 75 DU’s Post time to comments.

Warm Up: Warmy 1/2 gasser’s EMOM for 5 minutes Workout Specific Warmup 5 x 3 of squat cleans, up to workout weight+ Box jumps warm up sets (16″) Workout As many rounds in 20 minutes of: 5 squat cleans, 115 lbs (65 lbs) 10 slam balls 15 abmat situps 20 barbell jumps Post completed rounds […]

Traveling back to Denver tomorrow so won’t be there in the morning. Warm up; Warmy 25 hollow rocks 25 push ups Xfit WOD; 12 minute AMRAP of; 25 squats 10 power cleans (95#/65#) Post rounds to comments.

Warm up: Warmy 25 lunges, total 10 side sit up’s, each side 10 hollow rocks 20 push up’s, 3 count on the way down explosive on the way up. Take a short break at 10th rep. Xfit WOD: Complete 500 DU’s as fast as possible with push presses on the minute. Round 1 – 85#/45#, […]