Warm Up: 5 minute row Xfit SWOD: 5 rounds Rest as needed between lifts Rack pull 5-5-5-5-5x RackPullDemo Then… 10 minute practice of pull up variations; deadhang, kip, C2B, grip…etc. Try to complete 50 total pull up’s in Rx’d time. Post weight and pull up total to comments.

Warm Up: 75 Jumping Jacks 50 Sit Up’s 25 Squats Xfit WOD: 10 rounds for time of; 10 Push Press (65#/45#) 10 Squats (body weight) 10 Sit up’s Post time to comments.

Warm Up: 5 minute row Xfit SWOD: Front Lunges; 5 sets x 3 reps Then… 4 rounds for time of; 30 Kettlebell Swings (55/35) 60 second plank on elbows Post weight and time to comments.

Warm Up: Samson Stretch (3×15 seconds each leg) 5 minutes Burgener warm up Xfit WOD: For time; 21 Power squat cleans (95#/65#) scaled (75#/55#) 21 Box jumps (30″/24″) scaled (24″/20″) 18 Power squat cleans 18 Box jumps 15 Power squat cleans 15 Box jumps 12 Power squat cleans 12 Box jumps 9 Power squat cleans […]

Warm Up: 5 minutes jog around the gym 5 minutes or so of shoulder, hip and lower back stretch Xfit WOD: Athletes competing in the Open WOD view the link below. OpenWOD12.5 Kurt, watch the MWOD below. This is why we’re always telling you to keep your feet turned in… MWOD Squat Positioning Group WOD: […]