Warm Up: Warmy 3 rds of; 1 minute plank 10 burpees (jump 6″ above your reach) within :30 secs 2 wall walks within :30 secs (chest to wall, hold for 2 secs) Rest 1 minute…repeat Xfit WOD: In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of Double-unders (or […]

Warm Up: Warmy 3 rds. of; 1 minute hold in bottom of squat rest :30 secs :20 sec handstand hold rest :10 secs 3 minute rest, then… “Kelly” – slightly modified Five rounds of: Suicide + 50 DU’s (3:1 singles) 30 Box jump, 24″/20″ 30 Wall ball shots, 20/14 To celebrate Susie and Kevin’s bday, […]

Warm Up: Warmy Front squats (8,8,6,6) @ weights of M=85,95,105,115, W=55,65,75,85 Cut off time 12 minutes Xfit WOD: Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatch 75/45 lb. 30 Burpees 30 Snatch 115/65 lb. 20 Burpees 30 Snatch 135/95 lb. 10 Burpees In the […]

For those who are interested, the 2014 CrossFit Games Open is live! I believe the first WOD is late February. Here’s a link www.crossfitgames.com to find out more about it. Warm Up: Warmy 3 rds of; 25 jumping jacks 15 good mornings (BW) 5 push up’s (3 sec count down, 3 sec count up) Xfit […]