Warm Up: Warmy 5min abs 1min in each of the following Hollow hold Flutter kicks Crunches Scissor Kicks Hollow hold Xfit WOD: For time, teams of 3 complete the following; 10 rounds of 100m sprints/athlete 375 total ball slams (use 20# and 14# wall balls) Post time to comments.

Warm Up: Warmy 5 minutes 1/2 gassers Xfit WOD: 4 Rounds of: 100 ft walking lunges with 25/10LBS plate held overhead, 30 box-jumps @24″/20″ 20 wall-ball shots @20/14LBS, 10 candlestick rolls Post time to comments.

Warm Up: Warmy Xfit WOD: For time: 50 Box jump, (24″/20″) 50 Jumping pull-ups (rings) 50 Kettlebell swings, (35#) Walking Lunge, 50 steps 50 ball slams (20#) 50 Push press, 45# barbell 50 abmat sit up’s 50 Wall ball (20#/14#) 50 Burpees 50 DU’s (4:1 singles) For set up, establish enough equipment for 3 athlete’s […]

Stomach x2 Pulls (11,9,8,8,5), last two sets fat grip SWOD: Session 2, Week 4 – Shoulders 40%x5, 50%x5, 60%x5 work in between sets banded tricep pull-downs 3×15 1 set of rest-pause ez curl biceps 3 rounds of; Bulgarian 3×8 (ea leg) TRX fat grip 3×8 Tempo push up – 3 second down, 3 second back […]

Warm Up: Warmy 3 rounds of; 10 v-up’s 10 (ea leg) flutter kicks 10 (ea leg) mountain climbers You’ll have 1 minute to complete all 3 exercises with a 1 minute rest in between sets. Xfit WOD #1: 3 rounds for time of; 25 DU’s (weighted jumps to replace DU’s – hold 45#/25# plate) 8 […]