Warm up: Warmy+ 400M run + 50 jumping jacks Xfit WOD: AMRAP (with a Partner) in 24 minutes Buy-In: 1 mile run w/ partner (both partners run a mile, 5 laps around field) Then, in the remaining time, AMRAP of: 12 Synchro Push-Ups 9 Synchro Walking Lunges 12 Synchro Wall ball 9 Synchro Sit-Ups Wear […]

Warm up: Warmy+ 3×5 back squats + 20 jumping jacks Xfit WOD: 3 Rounds, Each for Time 4 Jerks (115/75) 5 Front Squats (135/96 6 Power Cleans (135/95) 20 Pull-Ups 30 Push-Ups 40 Sit-Ups

I’m out for the foreseeable future. Warm up: Warmy+ Tabata, 3 rds. of; Plank Split squats Hollow hold Wall sit Xfit WOD: 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run Pull up work: 5×9

I’m out of town tomorrow, see you Friday. Warm Up: Warmy+ 5×3 of Front Squats + 25 Jumping Jacks Xfit WOD: Happy Birthday, Greg! Buy-in 53 plate weighted squats (45/25) for time, 95 reps of; Slam balls (AHAP) KB Swings SDHP’s (75/55) Deadlifts (115/75) Pull up work; 5×8

Several b-day’s this month and we’re all really old so buckle the F*^# up. Warm up: Warmy+ 5×10 weighted push ups (25/10# plate) + 2 laps around gym Xfit WOD: Buy-in: 50 thrusters (65/45) For time, 21, 15, 9, 9, 15, 21 of; GTH (95/65) Frog leap burpees DU’s (3:1 single skips) Then 1 rds […]