Warm Up: 100 Jumping Jacks 5 DE (dynamic effort – moving through exercise with maximal speed (controlled!) push up’s every minute for 5 minutes Push up set up: Hands placed shoulder width apart Fingers spread out with index fingers pointing forward and thumbs pointing inward Shoulders posted on top of the knuckle of the hand […]

Warm Up: 5 minute row Xfit SWOD: 5 rounds Rest as needed between lifts Rack pull 5-5-5-5-5x RackPullDemo Then… 10 minute practice of pull up variations; deadhang, kip, C2B, grip…etc. Try to complete 50 total pull up’s in Rx’d time. Post weight and pull up total to comments.

Warm Up: 75 Jumping Jacks 50 Sit Up’s 25 Squats Xfit WOD: 10 rounds for time of; 10 Push Press (65#/45#) 10 Squats (body weight) 10 Sit up’s Post time to comments.

Warm Up: 5 minute row Xfit SWOD: Front Lunges; 5 sets x 3 reps Then… 4 rounds for time of; 30 Kettlebell Swings (55/35) 60 second plank on elbows Post weight and time to comments.

Warm Up: Samson Stretch (3×15 seconds each leg) 5 minutes Burgener warm up Xfit WOD: For time; 21 Power squat cleans (95#/65#) scaled (75#/55#) 21 Box jumps (30″/24″) scaled (24″/20″) 18 Power squat cleans 18 Box jumps 15 Power squat cleans 15 Box jumps 12 Power squat cleans 12 Box jumps 9 Power squat cleans […]