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 – […]

Warm Up: Warmy Xfit WOD: 10 rounds: 10 thrusters 75#/55# 10 push up’s Post time to comments. **Note** – I won’t be there tomorrow morning. Enjoy!

Warm Up: Warmy Xfit WOD: “Fight Gone Bad” Complete three rounds of 1 minute at each station. Rest 1 minute between rounds. Wall-ball (20#/14#) Sumo deadlift high-pull (75#/55#) Box jump 20″ Push-press (75#/55#) DU’s for reps Depending on how many show up will depend on how much we set up. Spend one minute at each […]

5 minute warm up Stomach, the usual 5×6 squat cleans, work up to 135#/95# Pulls after each set, 10,8,6,4,2 SWOD: 2010 USAW/CrossFit Timed Workout As many rds/reps in 10 minutes of: 6 squat cleans, 95#/65# 12 pull up’s, chin over 24 DU’s Shoot for 3-6 rds + reps Post rds/reps to comments.