Warm Up: Warmy 3 rds of Hollow hold, plank and sit ups each for 1 minute with 1 minute rest in between rds Xfit WOD: 21-18-15-12-9-6-3 reps for time: 150 DU’s (3:1 for single skippers) Sumo Deadlift High Pull – 95/65 lbs – scaled weight use body pump bars jumps, over 20″/16″ box jump 150 […]

Warm Up: 5 minute (run/row/bike, whatever) Pulls (16,10,9,9,8-hold 30 secs as you lower down on last set) Stomach SWOD: Session 5, week 2 Deadlifts Warm up with a couple sets before workout; 40%x1x6, 50%x1x4, 60%x1x3 70%x3, 80%x3, 90%x3+ A-1: Romanian Deadlift, 3 x 10-12 reps, 4020, rest 30 seconds A-2: Back Extension, 3 x 12-15 […]

Warm Up: Warmy Xfit WOD: Two rounds for total reps of; Box jumps squats (24″/20″) Push press (75#/55#) Mountain climbers (10 reps/leg = 1 set, count sets not total reps) Broad jumps (minimum distance 4′, shoot for 6′) Slam ball Each exercise will last 2 minutes with 30 second rest in between. During rest period […]

Warm Up: Warmy Planks, elbow, hands, side (r/l) x2 :30 hold/ea. :30 rest Xfit WOD: Teams of 3 (team must include 1 girl) for time of; 500 DU’s (3:1 for singles) 400 sit ups 300 wall balls (20#/14#) 200 push ups 100 wall touches/sprints Only 2 athletes working at one time. Post time to comments.

Warm Up: 5 minute row/run/bike (whatever you’re in the mood for) Pull’s 15,10,9,8,8 Stomach SWOD: Session 4, week 2 shoulders 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Close Grip Bench Press – 60%x8, 70%x8, 80%x6 Straight bar curl rest pause Post weight to comments.