Warm up: Warmy 25 BW squats 25 mountain climbers Xfit WOD: WOD#1; 21,15,9 Lunges (45#/25#) Push press (95#/65#) 4 minute cut off, 1 minute rest WOD #2; 21,15,9 HRPU’s DU’s 4 minute cut off, 1 minute rest WOD #3; Thrusters (95#/65#) Abmat sit up’s 4 minute cut off, 1 minute rest WOD #4; Wall ball […]

Warm Up: Warmy Workout warm up – 8×2 deadlift (increase weight each set) Xfit WOD: Five Rounds for Time: 9 Deadlifts (95#/65#) 6 Hang Power Clean 3 Front Squat Post time to comments.

Warm Up: Warmy “Annie” 50, 40, 30, 20, 10 Abmat sit up’s DU’s Cut off time 7 minutes, 3 minute rest…then, AMRAP 7 minutes of; Ground to overhead (95#/65#) **at the top of each minute 4 burpees over barbell** Post annie time and reps to comments.

Warm Up: Warmy Workout warm up – OHS (overhead squats) practice. barbell to maybe 95#’s. This is a FULL range exercise so take it easy. Work for 10 minutes. Xfit WOD: 3 rounds for time of: 40 pushups 40 kettlebell snatches, 35#/20# total 40 lunges, total Post OHS weight and time to comments.

Warm Up: Warmy Workout warm up, deadlifts – 2×5 (45#), 1×5, 1×3, 1×2, 1×5 (185#/115#) Xfit WOD: Suicide (forward) 10 deads (165#/95#) 10 wall ball (20#@11’/14#@10′) 9 deads 10 wall balls 8 deads 10 wall balls…etc. Finish when you complete 1 dead and 10 wall balls. Suicide (backward) Post time to comments.