For the last couple of years our group has participated in the Rare Sisters Race and contributed to its cause. For those who would like to sign up, use the following link – https://runsignup.com/Race/CO/Westminster/ExpectMiracles5k – Lisa is happy to make team shirts! Warm up: Warmy+ 5×5 Power cleans + 25 jumping jacks Xfit WOD: 10 […]

Warm up: Warmy+ 4×4 squat cleans + 25 jumping jacks Xfit WOD: 3 Rounds for Time 30 Kettlebell Swings (53/35 lb) 30 Box Jumps (24/20 in) 30 Clusters (65/45 lb) 30 Elevated Push-Ups (feet on 24/18 in box) Pull up work; 3×10

Warm up: Warmy+ Take 5 minutes and warm up on today’s exercises. Xfit WOD: For time, split reps with partner 66 Slam balls (20) 66 Box Jumps (24/20”) 66 Kettlebell Swings (53/35) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (65/45) 66 Wall Ball Shots (20/14) 66 Burpees 66 Double-Unders

Warm up: Warmy+ 4×3 ground to overhead + 20 jumping jacks Xfit WOD: For Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of ‘DT’ (105/70) 6 rounds of ‘Cindy’ 2 rounds of ‘DT’ 5 rounds of ‘Cindy’ 2 rounds of ‘DT’ 4 rounds of ‘Cindy’ 2 rounds of ‘DT’ 3 rounds of ‘Cindy’ […]

Warm up: Warmy+ 6×3 front squats – 20 single skips Xfit WOD: For Time (with a Partner) 30 Partner Burpees 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 200 Double-Unders 4 Plate pushes Then, 4 Rounds of: 15 Thrusters (45/35 lb) 15 Kettlebell Swings(53/35 lb) 15 Box Jumps (24/20 in) After completing the first portion […]