Warm Up: Warmy 3×8 squat cleans (95,105,115/55,65,75) 25 DU’s between sets Xfit WOD: Teams of 3 or 4, 15 minutes of; AMRAP front squat (95/65) AMRAP burpees One suicide At one end of the gym an athlete will perform front squats and at the other end an athlete will perform burpees. Athlete 3 (and maybe […]

Traveling tomorrow, see you Wednesday. Warm up: Warmy 5×3 deadlift (165/75) Xfit WOD: 10 minute AMRAP of: 5 Shoulder to overhead , 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box jumps, 24/20 inch Post results to comments.

It will depend on whether or not I show up tomorrow morning if my 7 year old wants to wake up and go to the gym…running point, wife’s out of town with oldest. Warm Up: Warmy 3×8 RDL’s (95/65) – warm up with 2 sets of bar weight only @ 10 reps each. Xfit WOD: […]

Warm Up: Warmy 3 rds of; 1 minute plank 10 burpees (jump 6″ above your reach) within :30 secs 2 wall walks within :30 secs (chest to wall, hold for 2 secs) Rest 1 minute…repeat Xfit WOD: In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of Double-unders (or […]

Warm Up: Warmy 3 rds. of; 1 minute hold in bottom of squat rest :30 secs :20 sec handstand hold rest :10 secs 3 minute rest, then… “Kelly” – slightly modified Five rounds of: Suicide + 50 DU’s (3:1 singles) 30 Box jump, 24″/20″ 30 Wall ball shots, 20/14 To celebrate Susie and Kevin’s bday, […]