Warm Up: Warmy 3 rounds of; Plank holds (push up position) :45 secs, rest :15 secs Hollow hold :45 secs, rest :15 secs Xfit WOD: Complete a max set of: Sit-up (max reps in one minute) Knees-to-elbow Squat (max reps in one minute, 135#/95#) Supine ring rows Slam ball (20#) Deadlift (max reps in one […]

Warm up Pull’s (8,6,5,5,4) Stomach Banded straight arm lat pull-downs 5×12 (red band) SWOD: Session 1, Week 2 – Bench 70%x3, 80%x3, 90%x3+ Incline Press – 60%x8, 70%x8, 80%x6 Kroc rows 2×40 AHAP Rest-pause EZ curls Post weight to comments.

Warm Up: Warmy Xfit WOD: Teams of 5 (team must consist of 2 females) perform the following; Wall balls (20#/14#) Weighted lunges (45#/25# plates) HRPU Kettlebell swings (55#/35# – grab 55# DB’s from weight room, KB from storage and one in weight room) Ground to overhead (75#/55#) Teams will complete 4 rounds, 1 minute at […]

Warm up Pulls (8,6,5,5,4) Stomach SWOD: Session 1, week 2 deadlift 70%x3, 80%x3, 90%x3+ Front Squat – 60%x8, 70%x8, 80%x6 Good mornings 3×8 (starting weight 95#) 100 abmat sit ups for time Post weight to comments.

Warm Up: Warmy Paused scissor jumps 10x’s each leg 20 paused frog jumps – deep squat jump/explode, focus on height Power skipping with 14# wall ball down and back x2 (rest after first set)- focus on both jump height and distance Xfit WOD: For time of; 50 DU’s (3:1 singles) 100 push press (75#/55#) 50 […]