Warm Up: Warmy 2 rounds AMRAP of; Burpees Box jumps (24″/20″) Slam balls (20#) Weighted lunges (45#/25# plate) Wall ball (20#/14#) Each exercise will last 2 minutes. Rotate quickly to the next exercise, no rest is allowed. There is a 2 minute rest between rounds. Post total reps to comments.

Warm up: Warmy Xfit WOD: Partner WOD, 12 mins AMRAP of; 3 deadlifts (115#/65#) 3 hang cleans (115#/65#) 3 front squats (115#/65#) 1 push press (115#/65#) While partner 1 is performing the above exercises, partner 2 is doing burpees. You switch once athlete who’s performing the exercises is done with the sequence. Post rounds and […]

Warm up Warmy Xfit WOD: For time of; Press/push press/push jerk 15-12-9-6 With 75 DUs after each set. Weight should be heavy enough to be able to do 15 but not 16. Suggested weight – 95/65. Post time to comments.

Warm Up: 5 minute row Pull’s (14,9,8,8,7) Stomach SWOD: Session #4, Week #3 deadlift 75% (5 reps), 85% (3 reps), 95 (1+reps) 50-55% 5×10 Bulganin split squats 3×10 Post weight to comments.

I won’t be at the gym Monday or Wednesday. I’ll try and post the WOD’s but no guarantee. I should be in on Friday. Warm up: Warmy Xfit WOD: 20 min AMRAP of: 1 push up; 20 squats, 2 push up’s; 19 squats…etc until 20 push up’s; 1 squat. Post last round completed to comments.