5 minute warm up Pull’s (7,6,5,4,4) 5 out of 7 days Stomach – one set of weighted sit ups, rollouts and weighted side ups SWOD: Session 1, week 2 – Deadlift Deadlift – 65%x5, 75%x5, 85%x5+ Front Squat – 50%x10, 60%x10, 70%x10 (use your 90% squat max to determine FS percentages) Bulgarian lunges 3×8 each […]

A few housekeeping items; first, I won’t be there tomorrow (skiing), second the challenge is in three weeks, sign up soon – if you have any questions about it let me know and third the CrossFit Games Open starts March 6th – April 7th. A few of us participated in the 2012 Games, attempting each […]

The Challenge sign-up page is live! Register soon to guarantee your spot. Warm Up: Warmy 3x 1 minute plank hold, 30 seconds rest in between Xfit WOD: Teams of 3, AMRAP for 15 minutes of; Bear crawl — baseline to half court then stand up sprint to baseline back to half court then broad jump […]

5 minute warm upPull’s, let’s take a step back and start the pull program from week 1 with the intent to incorporate pull’s 5 days/wk. At the end of March we’ll jump a week or two to increase rep count if the program is going well (meaning no injury). 6,5,5,4,3 Stomach x2 SWOD: Session 2, […]

Warm Up: Warmy 30 jump squats Xfit WOD: 12 minute AMRAP of; 10 Hang cleans (115#/75#) 20 Body weight squats 30 DU’s (90 singles) Get in groups of three to share the barbell weight. Those that have time; 2 minute slam ball test Post rounds and reps to comments.