Warm Up: Warmy+ 50 barbell thrusters, split 2 sets with a 200M run in between Xfit WOD: For time; 7 rounds of – 10 Box jumps (24/20) 10 Walking lunges, front rack (95/65) Run to North side of field 10 Push ups 10 Sit ups Run back to south side of field…that’s round 1 Pull […]

Warm up: Warmy+ Tabata. 3rds of; Hold KB in bottom position squat Push ups Walking lunges while holding KB Hold push up position half way down for 20 seconds Xfit WOD; 10-9-8-7-6-5-4-3-2-1 Reps For Time Burpees Kettlebell Thrusters (53/35) Burpees Kettlebell Sumo Deadlift High-Pulls (53/35) Burpees Kettlebell Swings (53/35) For the Thrusters hold the kettlebell […]

Warm up: Warmy+ 4×4 power cleans + 25 jumping jacks Xfit WOD: 25,20,15,10,5 of; Squats cleans (95/65) Push press (95/65) 400m run (w/ partner) Pull up work; 9,7,5,6,8

**I’m out of town tomorrow. See you Monday. Warm up: Warmy+ 5×4 push press + 25 jumping jacks Xfit WOD: For time 21,18,15,12,9,6,3 of; Front squats (95/65) Ground to overhead (75/55) HRPU’s Weather looks marginal so feel free to set up in or outside. Pull up work; 3×10

Don’t bitch to me about today’s WOD, thank Kevin and Chuck for offering their comments on the text thread the other day. Oh, and it’s Dave and Jason’s birthday (this week.) You can thank them too! Warm Up: Warmy+ Take 5-7 minutes and warm up on today’s exercises Xfit WOD: For Time 45 Wall Ball […]