Warm Up: Warmy Xfit WOD: This WOD is from Scott’s bag of tricks – I’m going to call it “ball crusher”…for those that get the joke. Sorry Scott, couldn’t resist. For time of; 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 Thrusters (75#/55#) In between sets, 15 DU’s or 45 singles. For example, first set perform 1 thruster and 15 DU’s then […]

Warm Up: 5 minute (run/row/bkie – whatever) Pulls (16,10,9,8,8) Stomach SWOD: Session 4, week 3 Press 75%x5, 85%x3, 95%x1+ 50-55% 5×10 Kroc rows 3×20 Straight bar curl rest-pause Post weight to comments

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.