Warm Up: Warmy 3min Rest (during rest, practice candlestick roll to warm up for pistols) 3min max Rolling pistols (alternate legs) watch videos below for a better understanding 3min Rest 3min max Double Unders Xfit WOD: 15 minute AMRAP of; 21 Abmat sit up’s 15 Box jumps (24″/20″) 9 Wall balls (20#/14#) Post rounds and […]

5 minute warm up Pulls (5×5 fat grip) Stomach SWOD: 70%x3, 80%x3, 90%3+ 50-55% 5×10 5×10 banded triceps push downs (work in during 50-55% sets) Kroc rows (2×40 AHAP) Post weight to comments.

Quick note – Per the Y staff, if equipment is pulled from the weight room make sure it’s put back in its place. I don’t think the morning group will have a problem with this request but apparently it’s an issue. Thanks! Warm Up: Warmy 5 rounds, handstand holds 30 second each round with 30 […]

5 minute warm up Stomach x2 SWOD: Session 2, week 2 – squat 70%x3, 80%x3, 90%x3+ Back extension 3×15 (weighted) “weighted Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post weight and time to comments.

Warm Up: Warmy Take 7 minutes to work clean and jerks and front squats. Xfit WOD: For time of; 30 clean and jerks (115#/75#) 100 burpees – split between partner, once bar is dropped, athlete performing burpees must stop. Allowed to start once bar is off ground. 30 front squats (115#/75#) Post time to comments.