Warm up: Warmy+ 4×4 Thrusters + 50 single skips Xfit WOD: WOD #1; AMRAP (with a Partner) in 10 minutes; 2 Wall Ball Shots (20/14 lb) – Partner 1; 2 Synchronized Burpees; 2 Wall Ball Shots (20/14 lb) – Partner 2; 2 Synchronized Burpees; 4 Wall Ball Shots (20/14 lb) – Partner 1; 4 Synchronized […]
5/8/24
Another Birthday this week (5/7) and the rep count is doable (better than old man winter, Greg Still). Happy 40th Birthday, Lisa! Warm Up: Warmy+ 3 full sets of; 2 deadlifts to 2 hang cleans to 2 front squats + 20 DU’s (3:1 singles) Xfit WOD: Station #1, 10 minutes of; 40 K2E 40 Box […]
5/6/24
Warm up: Warmy+ 3×3 of hang cleans + front squats. 25 jumping jacks. Xfit WOD: For time: 150 Wall Balls (20/14) 8 suicide line runs 150 Power cleans (95/65) 80 Burpees **reps are total Pull Up Work: 11,9,8,7,7
5/3/24
Housekeeping: First, here’s a link to Simeon’s baby shower. He’s asking for a weighted vest. Baby shower The Pruitt’s are having a Cinco Party, Potluck style. There will be a birthday celebration. Which brings me to today’s WOD! Greg is a young 55. Happy Birthday speed racer! Oh, and we missed Simeon’s bday last month. […]
5/1/24
Warm up: Warmy+ 4×4 Power Cleans + 25 single skips Xfit WOD: For time, round 1; 100 Lunges 100 KB Swings (53/35) I00 Squats 100 Hang Cleans (65/45) **while wearing weighted vest** Round 2; 25 K2E – partner holds plank 25 HRUP’s – partner wall sits 25 Slam Ball – partner holds plank 25 KB […]
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