Warm Up: Warmy 3 sets of: 1 minute plank hold 45 seconds flutter kicks 30 seconds handstand hold 30 second rest, repeat… Xfit WOD: 3 rounds for time of: 50 Squats (body weight) 15 burpee box jumps (20″), 10 burpee jump overs (20″) and 5 burpee sprints (baseline to baseline) 10 Hang power cleans (135#/95#) […]

If there’s 5 feet of snow on the ground you won’t see me tomorrow morning. 5 minute warm up Pulls (10,7,6,6,5) Stomach SWOD: Session 2, week 1 – Deadlift 65%x5, 75%x5, 85%x5+ Front squat 50%x10, 60%x10, 70%x10 Back extension 5×15 Post weight to comments.

Warm Up: Warmy Xfit WOD: Teams of two complete the following for time of; 100 weighted push up’s (25#/10#) 200 wall balls (20#/14#) 300 Sit up’s 400 DU’s (3:1 singles) Post time to comments.

Warm Up: Warmy Xfit WOD: 15 minute AMRAP of; 3 Snatch (100#/65#) 5 Hang cleans (100#/65#) 7 Front squats (100#/65#) Teams of two only one athlete works at a time. While athlete one is working, athlete two must complete 7 burpees (quick burpees = longer rest period). Post reps and rounds to comments.

5 minute warm up Pull’s (10,7,6,6,5) Stomach SWOD: Session 2, week 1 – Shoulders 65%x5, 75%x5, 85%x5+ 50-55% 5×10 Banded tricep pull downs 3×15 Rest-pause EZ curl biceps Post weight to comments.