varied - functional - intense
The Goose Challenge is at the end of the week, make sure to sign up, click the button to the right to register. Since today is Christmas, how many would like to sleep in and meet at 7am tomorrow? If the majority leave a comment saying yes we’ll meet at 7am. If only a couple […]
The challenge is right around the corner, click the goose challenge button to the right to sign up. Warm Up: Tabata run — speed 8, incline 8 Xfit WOD: “12 Days of Christmas” 1 wall climber 2 Thrusters – 75lbs/45lbs 3 Wall Ball – 20lbs/14lbs – 10’/9′ target 4 Box Jumps – 30″/24″ (step up […]
Rest Day. Friday’s WOD will be big so if you decide to do something go easy.
Getting closer to the challenge make sure to register. This WOD is intended to help increase your wall ball rep total for fight gone bad. If you can do 150 wall balls under 10 minutes you should be able to do 30-40 wall ball reps per round during FGB. Also, Scott and I will review […]
Warm up: 5 minute row Take 2-3 minutes practicing squats Xfit WOD: “Two Minute Defense” 5 rounds x2 with 2 minute rest between rounds 1 power clean (95#/65#) 3 hang squat cleans (95#/65#) 2 jerks (95#/65#) sprint wall-to-wall, or about 200M Post time to comments.
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