Warm up: Warmy+ 4×4 Clusters + 25 jumping jacks Xfit WOD: “Bear Complex” The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting […]

I’ll be out of town until next Monday but will continue to post. See ya all soon! Warm up: Warmy+ 4×4 Snatches + 25 jumping jacks Xfit WOD: EMOM for 24 minutes of; 5 Snatches (95/65) 10 Push Ups 15 squats holding 25/10# Pull Up Work: 12,9,8,7,7

Yep, it’s Murph Day! To make sure we’re done by 6:45-7am, the WOD will start at 5:30am. We’ll warm up at 5:15am and head out for the run shortly thereafter. If you’re reading this the morning of, you’re late. Start your run when you’re ready and catch up! Xfit WOD: That is all.

Warm up: Warmy+ Tabata, 3 Rds. of; Squats Push Ups Mountain Climbers Plank Hold (touch R shoulder, then L shoulder, then R knee and finally L knee) Xfit WOD: Pull up work; 12,8,7,7,6

Warm up: Warmy+ 5×3 Clusters + 25 jumping jacks Xfit WOD: For time, 25,20,15,10,5 of; Deadlift (135/95) Front squats (115/75) Power clean (95/65) Pull up work; 12,8,7,7,6