I’ve been told, because of some remodeling efforts, we need to move our gear from the cycling studio to the gym closet (where it use to be stored.) We need to make sure this request is complete by Friday. So my thought is to take advantage of tomorrow’s weather and work outside and the gear […]

Warm up: Warmy+ 5×5 RDL’s + barbell rows – 20 jumping jacks in between sets. Xfit WOD: 1,1,2,3,5,8,13,21,34 of; HRPU’s Front squats (105/75) 5 reps Push press (105/75) P1 starts on HRPU’s while P2 starts on squats. Each athlete completes their Rx’d rep count then switch. When the Rx’d rep count is accomplished, perform 5 […]

Warm up: Warmy+ Run 1 mile to warm up Xfit WOD: 84-54-22 Reps for Time Burpees Push-Ups Sit-Ups Air Squats Perform 84 repetitions of each movement, then 54 reps of each movement, then 22 reps of each. Complete all 84 Burpees before moving to the 84 Push-Ups, etc. One athlete working at a time and […]

Warm Up: Warmy+ 5 KB swings, 5 KB squats + 20M bear crawl x5 rounds Xfit WOD: Station #1 (10 minute AMRAP) 100 hang snatches (75/55) 40 weighted lunges (grab weighted bar (75/55) and get in a single file line, place bar over shoulders and lunge simultaneously. If the team finishes the above Rx’d rep […]

Gettin’ chilly, we’ll be out on field tomorrow. Dress warm. Warm up: Warmy+ 5×3 front squats (3-1-0) + 20 jumping jacks Xfit WOD: 5 rds for time of: 5 squats clean (105/75) 20 sit ups 5 push press (105/75) P1 works while P2 runs 600 meters, then switch 5 rds per each athlete. Pull up […]