Warm Up: Warmy 3 rds of; 30 second plank hold 10 second rest 20 second hold in bottom position of squat 10 second rest Within 20 seconds down and back, half court and back 30 second rest…repeat Xfit WOD: “How many reps?” Teams of 2 complete AMRAP in 5 minutes of; Wall ball (20/14) Add […]

Warm Up: Warmy Hang snatch 5×2 (65/45) 15 Jumping Jacks in between sets Xfit WOD: Bear Complex – each complex of the Bear repeat 7 times. The hands do not leave the bar and you cannot rest in a deadlift set position. – (65/45,75/55,85/65,95/75) Power clean Front squat Push press Back squat Push press (behind […]

Sounds like CJ, Kevin and Ben have a WOD planned. I’m still trying to win my house back, damn Blackjack. Regular posts will start up again on Wednesday.

I’ll be out of town this Friday – Monday – Next post will be Wednesday 2/25/15. Warm up: Warmy Take 5 minutes and warm up on today’s exercises Xfit WOD: Happy Birthday Michelle! Glad you’re not 40, 39 reps is more manageable 🙂 Here’s a classic Michelle WOD; 39 Wall balls 39 Weighted lunges (45#/25# […]

Warm up: Warmy 3×3 squat cleans 75/95/105-45/55/65 5×3 pistols (work from bleacher; 5 right, 5 left) 3×25 jumping jacks Xfit WOD: Teams of 2 complete; 100 wall ball Burpees (each partner completes 50) Then…. 100 DU’s (each partner) – 2:1 singles 3 rds of; 10 front squats (95/55) 7 thruster (95/55) 5 front squats (115/75) […]