Came down with the flu. No post but Darren has a good one ready to go.  Hope to see you Friday. 

Warm Up: Warmy+ C&J 5×3 (@ 60% 3RM first 3 sets, 70% 3RM, 75% 3RM) 10 minute time cap Xfit WOD: Complete as many rounds as possible in 20 minutes of: 10 Push press (115/75) 10 Kettlebell swing (53/35) 10 Box jump (24/20″) Pull up work; 5×10

Warm up: Warmy+ 3 rounds of; 3 power cleans  3 front squats  3 push press +1 OHS Xfit WOD: 60 total partner wall ball sit up’s + burpee – P1 performs the sit up while P2 completes a burpee. P1 passes wall ball to P2 to perform wall ball sit up while P1 completes a […]

Warm Up: Warmy+ Alternating on the Minute x 12 (6 Rounds): Odd Minutes – 4 Front Squats (115/75) Even Minutes – 4 Back Squats (115/75) Xfit WOD: OTMx20 Even minutes – Bear Complex Odd minutes – Round of Cindy (5 pullups, 10 pushups, 15 air squats) The “Bear” complex is the following: 5 deadlift (95/65) […]

Warm Up: Warmy+ 7×3 Squat cleans 3 burpees in between sets Xfit WOD: For time: 20 Push press (95/65) 10 KB squats (53/35) 20 Push press 20 KB squats 20 Push press 30 KB squats 20 Push press 40 KB squats 20 Push press 50 KB squats Pull of work; 4×10