Warm up: Warmy 3 rds of: 3 push ups  5 squats  7 step ups  Xfit WOD: 25,20,15,10,5 Front squats 95/55 HRPU’s Wall balls (20/14) Pull up work; 5×10 Post results to comments. 

Warm Up: Warmy EMOM for 5 mins of; 1/2 gasser + 6 mountain climbers (3 each leg) Xfit WOD’s WOD #1 “annie” 50,40,30,20,10 DU’s Abmat sit up’s Cut off time 9 minutes Rest 2 minutes Then… WOD #2 EMOM for 7 minutes of; 8 burpees over box jump (20″/16″) Pull up work 5×10 Post results […]

Warm Up: Warmy 5,3,1 of each exercise below (65,75,95/45,55,65) 20 jumping jacks in between sets Xfit WOD: For time: 5 Rounds 15 lunges – bar in front rack position (95/65) 12 Hang power clean (95/65) 9 Front squat (95/65) 6 Push press (95/65) Pull up work; 21,13,12,11,11 Post results to comments.

Meet out on the field. Warm Up: Warmy Tabata; 3rds of, Squats Push ups Sit ups Plank hold Xfit WOD: 5 Rounds for time of: 20 KB Swings (53/35) 50 DU’s (2:1 singles) 15 Burpees Then… The first person to finish gets to rest until a second person completes the WOD. Once that happens the […]

Warm Up: Warmy Take 5 minutes to warm up on today’s exercises Xfit WOD: CrossFit Classic! 42-30-18 reps for time of: Wall balls (20/14) SDHP’s (75/55) Box jumps (20″) Push presses (75/55) Row (calories) Pull up work; 21,13,12,11,11 Post results to comments.