Warm Up: Warmy 3×5 push press (work up to 115/75) Between sets, hold bottom position of the squat for about 1 minute Xfit WOD: 15 minute AMRAP of; 7 push presses (95/65) 25 air squats Post results to comments.

Came down with the flu, try to be there Friday morning. Warm up: Warmy 5×3 sumo deadlift high pulls (about 115/75) Xfit WOD: 10 rds for time of; 15 abmat sit ups 10 SDHP (75/55) Post results to comments.

**Traveling tomorrow, see you Wednesday. Warm Up: Warmy 3 rds. of; 1 minute plank hold 25 jumping jacks 15 BW squats Xfit WOD: For time: 75 pound Back squat, 50 reps (scaled 55#’s) 20 push up’s 75 pound Back squat, 40 reps 20 push up’s 75 pound Back squat, 30 reps 20 push up’s 75 […]

Warm Up: Warmy 3 rds of; 5 burpees 10 squat jumps 15 hollow rocks Xfit WOD: Today’s WOD is dedicated to Kurt, who’s leaving us and moving to Nebraska?! Why…I have no idea. He says because of a job…whatever. All kidding aside, good luck with your new endeavor(s) and stay in touch. 21,18,15,12,9,6,3 of; Sprint […]

Warm up: Warmy 3 rds of; 50 jumping jacks 25 BW squats 10 good mornings (bar only) xfit WOD: For time: 100 DU’s (3:1 singles) 5 rounds of: 15 wall ball shots, (20/14) 10 burpees Then 100 DU’s (3:1 singles) Post results to comments.