There will be 2 WOD’s; 13.2 Open and WOD Deviant. Feel free to participate in both WOD’s (time permitting) just make sure those that are competing have access to 13.2 equipment first. 13.2 Warm up; 5 minute run, 5 minute jump rope (DU’s or singles) Approximately 10 minutes, work each exercise (shoulder-overhead, deadlift and box […]

Warm up for 5 minutes Pulls (5,10,5,10) 5’s dead hang, 10’s kip Stomach Banded pull downs 5×10 (work in between bench sets) SWOD: Session 3, week 1 – Bench 75%x5, 85%x3, 95%x1+ 50-50% 5×10 Kroc rows 2×40 HEAVY Rest-pause EZ curl bar Post weight to comments.

Warm Up: Warmy Leap frog (baseline to baseline); partner up, athlete 1 performs a burpee then jumps over partner who’s in plank position, athlete 2 now performs a burpee then jumps over partner who’s in plank position. Xfit WOD: In teams of 3 or 4 complete for time: 100 Thrusters (95#/55#) 100 Box jumps, (24″/20″) […]

Warm Up, 1000M row damper at 4 — first minute get your bearings then work up to a fast pace until you hit 700M. At 700M increase damper to 10 and go balls out for the remaining 300M Weighted pulls – 5×5, on last rep of each set hold at top and slowly lower to […]

Warm Up: Warmy Xfit WOD: 2 rounds; first round 3 minutes at each station, second round 1 minute at each station — 1 minute rest in between rounds — of: Slam balls Wall balls (20#/14#) DU’s Push up’s Box jumps (24″/20″) Post total reps to comments.