Warm Up: Warmy 30 jump squats Xfit WOD: 12 minute AMRAP of; 10 Hang cleans (115#/75#) 20 Body weight squats 30 DU’s (90 singles) Get in groups of three to share the barbell weight. Those that have time; 2 minute slam ball test Post rounds and reps to comments.

5 minute warm up Pulls 2×10, 2x max reps Stomach x2 of everything SWOD: Week 2, Session 2 – Squats 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Bulganin split lunge 3×10 each leg Post weight to comments.

I’ll be gone Wednesday through Monday. You won’t see WOD’s for Friday and Monday, next post will be Wednesday 2/6/13. Stay strong! Warm Up: Warmy Xfit WOD: 20 Min AMRAP complete as much of the 3, 6, 9, 12… etc. latter with a partner as possible: KB Swings – 35or30#/25or20# HR Push ups Box Jumps […]

5 minute warm up Pulls 5×8 Stomach SWOD: Deadlift – 65%x5, 75%x5, 85%x5+ Front Squat – 50%x10, 60%x10, 70%x10 KB swing, 5 Rounds :30on :30off, 24/16kg Back extension – 5×15 Post weight to comments.

Happy Birthday Susie! Susie’s turning 44 so there’s going to be a lot of 4’s in this WOD. Warm Up: Warmy 1 set of; 4 wall walks, 4 burpees (jumping at least 6″ above your reach), sprint down and back x2 and 4 weighted pull up’s (HEAVY but make sure chin gets over bar). Break […]