Warm Up: Warmy Xfit WOD: “Fight Gone Bad” Complete three rounds of 1 minute at each station. Rest 1 minute between rounds. Wall-ball (20#/14#) Sumo deadlift high-pull (75#/55#) Box jump 20″ Push-press (75#/55#) DU’s for reps Depending on how many show up will depend on how much we set up. Spend one minute at each […]

5 minute warm up Stomach, the usual 5×6 squat cleans, work up to 135#/95# Pulls after each set, 10,8,6,4,2 SWOD: 2010 USAW/CrossFit Timed Workout As many rds/reps in 10 minutes of: 6 squat cleans, 95#/65# 12 pull up’s, chin over 24 DU’s Shoot for 3-6 rds + reps Post rds/reps to comments.

Warm Up: Warmy 3x:30 handstand hold, practice HSPU’s if you feel comfortable. 30 secs rest in between sets. Xfit WOD: 1 push up, 20 squats, 2 push ups, 19 squats…etc. until last set 20 push ups, 1 squat on the minute for 20 minutes. Post last rd. completed to comments.

5 minute warm up Pulls 3×10 kipping, 2×5 C2B Stomach 3×10 weighted (AHAP), 3 L-sits as long as you can hold (minimum 10 seconds) SWOD: Deload deadlift A-1: Romanian Deadlift, 3×10, 4020 (watch video below for correct form) A-2: Back Extension, 3×15, 2012 Then… 6 minute AMRAP of; 5 muscle snatch (95#/65#) Farmer walks (70#/50# […]

Warm Up: Warmy 5 minute relay (sprints) teams of 4. Down and back. Xfit WOD: 12 minute AMRAP of; 3 Power cleans (135#/75#) 5 wall ball sit ups 7 HRPU’s Equipment; All 45#/35# Olympic bars (plus 2 in weight room) 45# bumpers, 15# bumpers and 5# metal weights. All wall balls and mats. Post rounds […]