Warm up: Warmy 3 rds of; 25 jumping jacks 1 handstand hold, about :30 hold Xfit WOD: Teams of two run as many down and back on the field outside – one runner at a time – for 20 minutes. Pull up WOD: 14,10,8,8,8 Post results to comments.

Gone skiing! See you Monday.

Warm Up: Warmy 3 Rounds: 1 minute front plank 1 minute right side plank 1 minute left side plank Xfit WOD: EMOM for 10 of: 5 burpees 5 Russian kettlebell swings, 32 kg (24 kg) All ten reps happen every minute. 5 minute rest As many rounds in 10 minutes of: 10 air squats 200 […]

Warm Up: Warmy 2 rds of; 50 jumping jacks 20 mountain climbers 10 squats (hold in bottom position a couple secs) Xfit WOD: 3 rounds for time: 50 wall balls 20/14 50 hang cleans 95/65 Teams of 2, athlete one starts wall ball and athlete two starts hang clean. A switch happens only when both […]

Warm Up: Warmy EMOM for 5 minutes of; 20 sec plank hold on elbows 10 sec rest 20 sec bottom position squat hold 10 sec rest Repeat Xfit WOD: For time: 50 barbell jumps 40 weighted situps, 20 lbs (14 lbs) 30 box jumps, 24″ box (20″ box) 3000 lbs ground to overhead (2000 lbs) […]