Happy Birthday Susie! Susie’s turning 44 so there’s going to be a lot of 4’s in this WOD. Warm Up: Warmy 1 set of; 4 wall walks, 4 burpees (jumping at least 6″ above your reach), sprint down and back x2 and 4 weighted pull up’s (HEAVY but make sure chin gets over bar). Break […]

Warm Up: Warmy 10 minutes practicing power cleans. Mid thigh Pull Below Knee Pull Pull from floor Xfit WOD: 20 minute Partner WOD of: 5 Power cleans (135#/75#) 5 Wall balls (20#/14#) You have 30 seconds to complete 5 PC’s and WB’s then rest 30 seconds while partner goes. Move quickly but focus on form. […]

5 minute warm up Pulls (16,10,9,9,8) Stomach (usual stuff) SWOD: Press – 65%x5, 75%x5, 85%x5+ 55% 5×10 Close Grip Bench Press – 50%x10, 60%x10, 70%x10 Rest-pause dips Post weight to comments.

Warm Up: Warmy Practice for 5-10 minutes; handstand holds, HSPU’s and handstand walks (have partner help during the walk) Xfit WOD: For time “Annie” 50,40,30,20,10 DU’s Sit up’s Rest 2 minutes, then… Texas push up challenge, cut off time 3 minutes Post both times to comments.

5 minute warm up 10,9,8,7,6,5,4,3,2,1 – 1 pull up and 1 toes to bar without dropping off of bar. Stomach – 20 side raises (each side) and 10 weighted sit up’s SWOD: Back to the program! Remember to post on the site your 1RM for each exercise. Week 1, Session 1 – Squat Squat – […]