Warm up: 50 Jumping Jacks 20 lunges (10 each leg) 10 push up’s Xfit WOD: For those that are participating in the CrossFit Games Open 12.4 WOD will be administered tomorrow morning in the big gym. Please visit each video below to understand the WOD and how to prep for it. We should be able […]

Warm Up: Samson stretch 3x’s per leg Hollow hold (30 secs, 1 minute, 30 secs) Plank hold (30 secs, 1 minute, 30 secs) 25 sit ups Please watch the push up video below to understand the push up set up and why a hollow hold is important. PushUpDemo Xfit WOD: 3 rounds for time; 50 […]

Warm up: Burgener warm up Xfit WOD: Back squat 70%x3 reps x 10 sets. Front squat 70%x3 x 3 sets. Sit ups 50 weighted sit ups 25 chin ups Post weight to comments.

Warm up: Scotty’s warm up. Xfit WOD: 21, 15, 9, 6 reps for time of; DU’s (try not to sub singles if possible – if single jumps 4:1) Thrusters (75#\55#) Burpees SDHP’s (75#\55#) Wall ball cleans (20#\14#) Equipment needed; Jump ropes Bars, olympic & body pump Rx’d weight All wall balls 20 & 14 lbs […]