Warm Up: Warmy 2 rds of; 25 BW squats 10 bupees “push the wall” calf and ankle mobility bottom position squat *you’ll have 3 minutes per rd to complete the above warm up. the goal is to give yourself more time with calf and bottom position mobility. 30 sec rest in between rds. Xfit WOD: […]

Warm Up: Warmy 3 rds of planks, 1 minute each with :30 rest in between Xfit WOD: EMOM for 20 minutes of; 20 squats, 1 push ups, 19 squats 2 push ups…until last rd of 1 squat 20 push ups. Pull up WOD 12,8,7,7,6 Post results to comments.

Thank you everyone for the thoughtful card and gift certificates! I enjoy working out with you all (minus CJ) and look forward to a successful WOD 2014. Happy Holidays!

Note – I’ll post a WOD for Monday but won’t be there. After Monday’s post the next one will be Friday the 27th. Happy Holidays! Warm Up: Warmy Take about 5 minutes to warm up on today’s exercises. Xfit WOD: “12 Days of Christmas” 1 Wall walk 2 Sprints (down and back = 2) 3 […]

Warm Up: Warmy Take 5 minutes to warm up on today’s exercises Rest 1 minute…then Xfit WOD: For time: 25 Box jump, 24 inch box 25 dips (using edge of bleacher) 25 Kettlebell swings, (35/25) Walking Lunge, 25 steps 25 abmat, wall ball sit ups 25 Push press, 45 pounds 25 hollow rocks 25 Wall […]