Warm Up: Warmy Xfit WOD: Jesse has decided to leave us…for an actual CrossFit gym. You can thank her for the WOD. Teams of three complete AMRAP for 30 minutes of; 4 Push press (95#/65#) 8 SDHP (95#/65#) 12 Front squat (95#/65#) One athlete is working, one holds in plank position (until the athlete working […]

5 minute warm up Pull’s (10,8,6,6,6) Stomach SWOD: Session 2, week 1 – Bench 65%x5, 75%x5, 85%x5+ 50-55% 5×10 Kroc rows 3×15 HEAVY Banded tricep kick backs (work in during bench press) Rest-pause EZ curl bar Post weight to comments.

Warm Up: Warmy 3 sets of: 1 minute plank hold 45 seconds flutter kicks 30 seconds handstand hold 30 second rest, repeat… Xfit WOD: 3 rounds for time of: 50 Squats (body weight) 15 burpee box jumps (20″), 10 burpee jump overs (20″) and 5 burpee sprints (baseline to baseline) 10 Hang power cleans (135#/95#) […]

If there’s 5 feet of snow on the ground you won’t see me tomorrow morning. 5 minute warm up Pulls (10,7,6,6,5) Stomach SWOD: Session 2, week 1 – Deadlift 65%x5, 75%x5, 85%x5+ Front squat 50%x10, 60%x10, 70%x10 Back extension 5×15 Post weight to comments.

Warm Up: Warmy Xfit WOD: Teams of two complete the following for time of; 100 weighted push up’s (25#/10#) 200 wall balls (20#/14#) 300 Sit up’s 400 DU’s (3:1 singles) Post time to comments.