Warm Up, 1000M row damper at 4 — first minute get your bearings then work up to a fast pace until you hit 700M. At 700M increase damper to 10 and go balls out for the remaining 300M Weighted pulls – 5×5, on last rep of each set hold at top and slowly lower to […]

Warm Up: Warmy Xfit WOD: 2 rounds; first round 3 minutes at each station, second round 1 minute at each station — 1 minute rest in between rounds — of: Slam balls Wall balls (20#/14#) DU’s Push up’s Box jumps (24″/20″) Post total reps to comments.

Warm Up: Warmy 3 sets of handstand holds @ :30, rest :30 secs paused frog jumps x20 Xfit WOD: 13.1 games open WOD (lite version) You have 17 minutes to complete the following ladder; 40 burpees (touch above line) 30 snatch (65#/45#) 30 burpees 30 snatch (75#/55#) 20 burpees 30 snatch (95#/65#) 10 burpees AMRAP […]

Warm up Pull’s (8,6,5,5,4) Stomach SWOD: Session 1, week 3 – Press 75%x5, 85%x3, 95%x1+ 50-55% 5×10 Dips 3×8 Banded delt; Y’s, behind neck and pull aparts 3×10 Post weight to comments.

Well, it’s that time of year again and CrossFit Open Games starts tomorrow 3/6/13. The interest from the group wasn’t enough to create our own Y in-house open therefore I included a link to the Games website for those who want to sign up and participate in this year’s Open – http://games.crossfit.com/ Warmy Xfit WOD: Complete […]