Warm Up: Warmy Xfit WOD: Partner up (male/female) and bang out the following for time; 150 Hang cleans (75#/55#) 150 burpees The athlete who finishes first must pick up a wall ball (20#/14#) or slam ball (20#) and run wall-to-wall until partner finishes their exercise. For every wall touch take 1 sec off total time. […]

Warm Up: 5 minute (run/row/bike – whatever) Pulls (16,10,9,8,8) Stomach SWOD: Session 4, week 3 Squats 75%x5, 85%x3, 95%x1+ 50-55% 5×10 3×12 K2E Post weight to comments.

Warm Up: Warmy Xfit WOD: 4 Rounds of: 100 ft walking lunges with 45/25LBS plate held overhead 30 box-jumps (24″/20″) 20 wall-ball shots (20#/14#) 25 push-ups Post time to comments.

Warm Up: Warmy Xfit WOD: Teams of 2, 15 minute AMRAP of; Squat clean plus 2 thrusters (75#/55#), squat clean plus 2 thrusters…etc until 10 thrusters have been performed 12 Buprees Wall ball (20#,14#) throw, bear crawl. Athlete 1 starts with squat clean thrusters while athlete 2 starts with burpees. Once athlete 1 finishes he/she […]

Warm Up: 5 minute (run/row/bike) Pulls (16,10,9,9,8) Stomach SWOD: Session 5, week 2 Bench 70%x3, 80%x3, 90%x3+ Incline Press 60%x8, 70%x8, 80%x6 Kroc rows 1×40/side (HEAVY) Rest-pause Dips Post weight to comments.