Warm Up: Warmy EMOM for 5 minutes of; 1/2 gasser + 3 burpees Xfit WOD: “Kelly” Five rounds for time of: 100 DU’s (sub DU’s with 400M row or 10 wall touches) 30 Box jump (24/20) 30 Wall balls (20/14) Pull up work; 18,11,10,10,9 Post results to comments.

Warm Up: Warmy 3 rds. tabata style of; side plank hold (R) squats push up’s side plank hold (L) then…50 jumping jacks Xfit WOD: 3, 2, 1 go….P1 picks up bar and lunges to opposite baseline (weight is 75/55). Place bar on ground to set up and perform 21 power snatches. Thereafter, pull barbell back […]

Warm Up: Warmy 3 rds of; 30 second plank hold 10 second rest 20 second hold in bottom position of squat 10 second rest Within 20 seconds down and back, half court and back 30 second rest…repeat Xfit WOD: “How many reps?” Teams of 2 complete AMRAP in 5 minutes of; Wall ball (20/14) Add […]

Warm Up: Warmy Hang snatch 5×2 (65/45) 15 Jumping Jacks in between sets Xfit WOD: Bear Complex – each complex of the Bear repeat 7 times. The hands do not leave the bar and you cannot rest in a deadlift set position. – (65/45,75/55,85/65,95/75) Power clean Front squat Push press Back squat Push press (behind […]

Sounds like CJ, Kevin and Ben have a WOD planned. I’m still trying to win my house back, damn Blackjack. Regular posts will start up again on Wednesday.