Warm up: Warmy+ 4×4 of front squat to press, 7 push ups in between sets Xfit WOD; 21,18,15,12…then back up of; Hang squat cleans (95/65) HRPU’s KB Swings (53/35) **on rep counts 21 & 15, first rd. run a 400 out on the field. Back up the ladder, run a 400 on 12 & 18 […]

Warm up: Warmy+ 3×5 power cleans, 20 jumping jacks in between sets Xfit WOD; For time: 104 wall-balls 52 pull-ups Rest 2 minute Then, 4 rounds for time of: 28 one-legged squats, alternating 15 power cleans (115/75)

Warm up: Warmy+ Take 6 minutes to warm up on today’s exercises. Xfit WOD (Happy Birthday to the May babies, I think; Chuck, Peter, Lisa and me 😏) For time; Buy-in 47 second plank hold 31 row for cals, 30 wall balls 31 thrusters 95/75, 30 push ups 31 pull ups, 30 KB or dumbbell […]

For those interested, Chuck is opening up his private Arvada lake July 27th. It was fun last year…except for the lake fee he charged. Make sure you bring cash, small bills only. Warm Up: Warmy+ 3×5 deadlift + 20 DU’s in between sets Xfit WOD: 42,35,28 of: Deads (185/115) Box jumps (30/24) DU’s (3:1 singles) […]

Warm up: Warmy+ 5×5 ground to overhead + 20 jumping jacks. Xfit WOD: 3 Rounds for Reps in 17 minutes 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Rower for cals 1:00 Rest