Warm Up: Warmy Hollow rocks (3×10 with :30 rest between sets) Xfit WOD: Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Front squat (95#/65#) HRPU’s In between sets DU 25 reps. Start DU’s between sets 10 and 9 and finish when last set is complete. Post times 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 squats 70%x3, 80%x3, 90%x3+ 50-55% 5×10 Rack deadlift 3×12 (135#/95#) Post weight to comments.

Warm up: Warmy Handstand holds 3x:30 Xfit WOD: 12 minute AMRAP of; 3 power cleans (115#/75#) 5 backward lunges, ea. leg (45#/25# plate) 7 box jump burpees (20″) Two athletes per station, athlete 1 starts at PC’s the other at burpees. Post total rounds to comments.

Warm Up: Warmy Xfit WOD: Total reps of; Ball slams (20#) weighted sit up’s (25#/10#, weight behind head not on chest) Push press (75#/55#) Kettlebell swings (dumbbells 55#/25#) Sprint (wall-to-wall = 1 rep) Athletes start at one of the exercises above and complete as many reps as possible for 3 minutes. Once time has expired, […]

Warm Up: 5 minutes of cardio (row, bike, run…etc.) Pulls (15,10,9,8,8) Stomach SWOD: Session 5, week 1 Bench Press 65%x5, 75%x5, 85%x5+ 50-55% 5×10 2×40 kroc rows (AHAP) 3×12 dips Post weight to comments.