Warm Up: Warmy Xfit WOD: 21, 15, 9 of; “man on fire burpee” Box Jump (24″/20″) Here’s a video on the above WOD – ManOnFireBurpee Then… For time: 75 thrusters (75#/55#) Rest any way you want while holding the bar however if you set the bar down you need to immediately do 25 DU’s (75 […]

Warm Up: 5 minute row Xfit SWOD: Box squats, 3×12 reps on the 3:00 send-off (roughly 60% of 1RM) Good mornings, 3×12 reps on the 3:00 send-off Back extensions 3×6-8 reps slow and controlled Abmat sit up’s 4×10 Post to weight to comments.

Warm Up: Warmy Xfit WOD: “Cindy” a version of… 20 min AMRAP of; 5 bent over rows (65#/45#) 10 push-ups 15 squats Post completed rounds to comments.

Crossfit, its definition: CrossFit is constantly varied high intensity functional movement. Functional movement is natural movements we use everyday. By constantly varying these movements, we ensure that are incorporating all areas of fitness (Cardio, flexibility, stamina, strength, power, speed, coordination, agility, accuracy & balance). Why high intensity? Intensity is where the results are – allowing […]

Warm Up: Warmy Xfit WOD: For time: 21-18-15-12-9-6-3 rep rounds of: Begin each round with bear crawl (half court and back) Squat clean 95#/65# DU’s (4:1 singles) Slam balls (20#) Box jumps (24″/20″) Scaled weight; reduce Rx’d wt. by 10% then round to closest build weight. For example, reduce Rx’d 75# weight by 10%, or […]