Happy Squat-tober! Warm up: Warmy+ Tabata, 3 rds of; Plank Squats Push ups Squat jumps Xfit WOD: Pull up work: 9,9,9,8,8
9/30/24
I’m out tomorrow. Warm up: Warmy+ 4×4 Ground to Overhead + 20 jumping jacks Xfit WOD: 20 minute AMRAP of; 3 Ground-to-Overhead (115/75) 5 T2B 7 Burpees Pull up work; 9,9,9,8,8
9/27/24
Warm up: Warmy+ Tabata, 3 rds of; Squats Plank hold Barbell clusters American KB swings Xfit WOD: Station 1 (10 minutes – 7 rounds minimum) of; 7 Thrusters (95/65) 20 Push ups Rest 1 minute…then AMRAP, Station 2 (10 minutes – 7 rounds minimum) of; 7 Devil Presses (25/15) 20 KB Swings (53/35) Rest 1 […]
9/25/24
Warm up: Warmy+ 4×4 Deadlifts + 25 jumping jacks Xfit WOD: 25,20,15,10,5 for time of; Deadlift (115/75) Box jumps (24/20”) Hang cleans (95/65) Wall ball over shoulder (30/20) Pull up work: 9,9,9,8,7
9/23/24
Warm up: Warmy+ 4×4 Front Squat + 25 single skips Xfit WOD: 200 total wall balls (20/14) 150 total front rack lunges (65/45) 100 HRPU’s 50 T2E **weighted vest, except T2B** Pull up work: 9,9,9,8,7
Join Us!
- Nichole Cobb: Great stuff today!! Happy Birthday Chris!...
- Mo: damn, missing all the good ones!...
- Neil: If you show up you could’ve done 30…but got to...
- JT: But there aren’t 31 days in every month…...
- Greg loves Sting: I cannot wait for the soundtrack tomorrow. Don't ...
- 2/20/2012 February 19, 2012
- 7/8/12 July 8, 2012
- 12/23/2011 December 22, 2011
- 3/26/12 March 25, 2012
- 3/22/2013 March 21, 2013