**Traveling tomorrow, see you Wednesday. Warm Up: Warmy 5×5 push press (find a weight that allows you to focus on form not speed) Xfit WOD: For time; 21,15,9 Push press (105/65) Box jumps (24″/20″) Pull up WOD: 13,9,8,7,7 Post results to comments.

Warm Up: Warmy 3 rds of; 10 secs dips (edge of bench) 20 secs handstand hold 30 secs 1/2 gasser (down and back x2) 1 minute rest in between rds. Xfit WOD: Teams of 2 complete the following; 10 rds x 10 reps of box squats (95/65) – box height set at 12″ 8 rds […]

Happy New Year! For those who are interested, we’re meeting at 7am. Warm Up: Warmy GTO 3×5 (go at about 80% of your 1 RM) Xfit WOD: “fight gone bad 2.0” KB squats (53/35) Row (for calories) GTOH (95/65) Wall ball (20/14) HRPU’s In this workout you move from each of five stations after a […]

Happy New Years Eve! For those who want to get a row WOD in before the xfit WOD, I’ll be there at 5:30am completing; 3 rds of 500m row 3 minute rest in between Then… 6:00 start time, not the usual Warmy 10 burpees x3 :30 sec rest in between. Xfit WOD: “Bring Sally Up” […]

Warm Up: Warmy 3×10 Romanin Deadlifts, RDL’s – find a comfortable weight and work on stretching out the hammy’s. Xfit WOD: 10 rds of: 3 deadlifts (115/65) 3 hang clean (115/65) 3 front squat (115/65) 3 box jumps (30/20) Teams of 2 will complete the 10 rds but with a twist. Odd rds. partner who’s […]